8 Tips On How To Exercise Safely In This Heat

By Lavanya

Jun 4, 202415 mins read

8 Tips On How To Exercise Safely In This Heat

At The Quad, we always structure our training schedule to suit a variety of factors. Weather is one of the important ones. We vary our training protocols to suit the climatic conditions and do not do anything silly by making our clients run sprints when the mercury is soaring! 

Which it is doing right now! Unprecedented heat waves, unheard-of day-time temperatures, and muggy heat even in the evenings providing us no respite is just what we are dealing with in India right now. 

So how can we alter our training sessions to suit these weather conditions? 

Exercising safely is something we are very, very focussed on. So here are some tips to bear in mind, to make sure your health is not compromised in the pursuit of fitness. 

Don't eat right before you head out

This is something every Quadster knows - to never come to class on a full stomach. At best, a protein shake or black coffee taken 30-60 minutes before class. In this heat, it is best to ditch the caffeine and stick to a piece of water-rich fruit instead. This will ensure you have something in your stomach if you are not used to training in a fasted state, without causing undue dehydration, thereby causing adverse effects. 

Protect your skin 


Your skin is your body's cooling system and it pays to protect it with some heavy-duty sunscreen. Even if you train before sun break, do not neglect this. Your sunblock will protect your skin from harmful UV radiation too so slather on some, no matter when. And remember to keep topping up!

Wear material that will help your body breathe

Bamboo and cotton fibers are going to be your friends. They are light and airy, allowing your pores to breathe, and helping your body cool down. Wear loose, comfortable training clothes made of such natural fibres. This will ensure your body does not overheat. If possible, have a shower soon after your training session. Or at best, at least change out of your sweaty gym clothes ASAP.

Hydrate before, during, and after exercise

This is vital and cannot be over-emphasized. At the Quad, our coaches will constantly remind the trainees to keep sipping water throughout the session. Even if your coach doesn’t, just keep doing it as a matter of course. Small sips, before, during, and after your workout session. 

Try gentle exercises 

Now is not the time to suddenly ramp up the intensity of your training. Your coach should have already amended your training syllabus to suit the season but if he/she hasn’t, do not risk your health. Stick to gentler forms of movement. If you have access to a swimming pool, get in a regular session at the pool. Even then, stick to a slow session, not energetic laps to rival that of Michael Phelps’s! 

Choose early mornings, evenings or shady routes

Based in Chennai, India, most of our training sessions are already provided in the early mornings or evenings. This way, our trainees can avoid the harshest times of the day and not overly tax their bodies. Switch to such timings if you haven’t already.

If you run / cycle, ensure your route is shady. Slather your skin in sunscreen, protect your head, and listen to the signals your body sends you at all times. 

Ease up in the heat and acknowledge your limits

Our bodies send up signals indicating how they are doing and if you should maybe not crank them up so high. Listen to these signals. Our bodies are on our team, after all, and it doesn’t help to ignore such signals. There is no shame in slowing down or going down in intensity. 

This includes participating in high-intensity sporting activities too. 

Know the warning signs of heatstroke and heat exhaustion, and what to do


If your body temperature goes high (higher than 102 degrees C), your pulse starts to race, your skin feels clammy, and you feel dizzy or nauseous or headachy - stop. Get help. You might be suffering from heat stroke or heat exhaustion. 

Being safe and smart is the best way to be. Reduce the intensity of your training protocol, drink plenty of water, and try not to overexert and overheat your bodies. 

If you wish  to speak to our team to know how we help our trainees train safely in the heat, get in touch with us today and we will show you how.