The summers seem to be getting hotter every year and if you spend too much time in over 100 degree F heat there will be physiological consequences. Temperatures have soared this year especially in the Middle East. Temperatures in Dubai can exceed 109 degrees in July and August and states like Florida, Hawaii and Arizona are starting to sweat more than ever. But as Olympians land in Paris, we wonder, is it safe to work out in the heat?
Look to countries like Saudi Arabia more than 1300 people in Mecca in the scorching heat this past June during this year’s Hajj pilgrimage in Saudi Arabia.
So what’s in store for this summer? Scientists predict that 2024 may outrank last year as the hottest year on record. As Americans, Europeans and Middle Easterners continue to grapple with the summer heat, many are wondering, “Should I be exercising outside?”
Well the answer is, you can. But a New York Institute of Technology expert explains why safely acclimating to exercising in hotter environments has its benefits.
Alexander Rothstein instructor and coordinator for New York Tech’s exercise science program, discusses the safest times to exercise outside, the importance of staying hydrated, and how the body acclimates to the heat.
He notes that, by safely performing outdoor exercise in hotter months, athletes can increase beneficial proteins found in many tissues, including the heart, lungs, and skeletal muscles.
“Work your way up or spend certain amounts of time maybe increasing the duration over a training period to get used to the hot weather. That’s very important,” says Rothstein, a certified strength and conditioning coach. “Our bodies develop something called ‘heat shock proteins,’ which literally help us handle the shock of the heat.”
He also discusses why athletes training for summer races or other outdoor athletic events can benefit from training in conditions that mimic competition settings, as well as how heat can increase workout intensity.
“When performed in hotter settings the same amount of exercise may require more energy expended, so you can get more bang for your buck.
“The stress is also greater. Therefore, your body is going to spend more time adapting or will need to adapt to a greater extent for training in the heat compared to a temperature-controlled environment.”
There are also smart choices one can make when exercising in the summer and hot climates:
Choose your workouts in the morning or later in the day when the sun is less intense: hours before 10am and after 3PM . Stay hydrated, and where sun-protective clothing and hats. If you can, choose running by the seaside to get a cool, ionizing breeze, and like the expert said, work your way up to it.
Exercising in the heat, like hot yoga, has benefits, but it needs to be done in a safe and smart way — not all at once.
We have an expert guide on running marathons in deserts and hot climates. Get our top marathon guide for the Middle East and North Africa too. Our favorite running shoes are barefoot shoes.
