How can you exercise during a heat wave?

1. Choose the right time

The time when you're doing sports is crucial during a heat wave. Temperatures are highest in the afternoon, so it's better to exercise in the early morning or late evening. In these periods it can be ten degrees cooler than midday. For example, get up an hour earlier to exercise or go at night when the sun sets. This makes exercising much more pleasant and less burdensome for your body.

2. Swimming

Swimming is an excellent way to exercise during warm weather. It keeps your body cool while you are moving intensively. You can go to a beach, lake or pool. Especially indoor pools are often quieter during heat waves because many people look up the sun. Swim offers a full-body workout without the risks of overheating.

3. Other water sports

Besides swimming, there are plenty of other water sports that you can do to stay active. Think of canoeing, surfing, snorkeling, or simply throw over a ball while standing in the water. These activities keep you cool and at the same time offer a fun and refreshing way to move.

4. Walking in the shadows

Hiking is a less intensive form of exercise that is easier to sustain in warm weather than for example running. Find hiking trails that run through shady areas such as forests. Take plenty of water and snacks with you to stay hydrated and energetic.

5. Fitness room with air conditioning

Many gyms are air conditioned, which is ideal during a heat wave. By going to the gym at the warmest moment of the day, you avoid extreme heat outside. Check in advance if your gym has air conditioning. Many gimmicks also offer special offers during the summer months, allowing you to get a cheaper subscription.

6. Consider not to exercise

If it is extremely hot, it may be wise not to exercise for a few days. Hitters usually occur only a few day a year in the Netherlands. By taking a short break, you avoid overheating, anxiety and dehydration. Always listen to your body and take rest if necessary. You can always pick up sports as soon as temperatures are more pleasant.

General tips

• Stay hydrated: Drink enough water before, during and after exercise.
• Wear light clothing: Choose breathable and light clothing that helps to keep your body cool.
• Protect yourself from the sun: Use sunscreen and wear a hat or cap to protect yourself from the sun.
• Take breaks: Take regular breaks to cool and moisturize.

Keeping these tips in mind will help you to keep your sports safe and effective during a heat wave.