Fitness
Is it safe to exercise in hot weather? The experts weigh in
With a mini-heatwave in full flow, it’s more important than ever to look after your wellbeing, especially if you’re working out. Some experts say that in extreme temperatures, you might want to forgo your fitness routine altogether because exercising in the heat will raise your temperature and potentially place extra stress on your body. However, it is possible to work out safely, if you know what you’re doing and how to take care of your health.
The type of exercise you choose to do, the air temperature and the level of humidity can all increase your core body temperature and mean that your body has to work harder to cool off. There’s also the added risk of fatigue, longer recovery times and heatstroke, so knowing how to stay safe is paramount.
If you’re not willing to skip leg day just because the temperature is rising, there are a few things to consider and some useful swaps and adjustments you can make to ensure your workout is safe and that you’re staying as cool and hydrated as possible. We turned to Brian Maiorano, coach liaison for Core, the smart body temperature monitor and Helen O’Leary, physiotherapist and director of Complete Pilates for their expert tips on how to exercise in hot weather. Here’s what they had to say.
Is it safe to exercise in hot weather?
“You can still exercise in hot weather but it is important to consider a few things,” says O’Leary. “Exercising in the heat can increase your risk of heat exhaustion. This is when the body overheats in response to external factors, like temperature. It can happen to anyone and is common in athletes. However, it can also happen when you are sitting in a hot car!”
“The higher the temperature, the greater the risk of dehydration or heat stroke. Is there a lot of humidity? If the answer is yes this means that there is more water in the air which will make it more difficult for your body to lose heat.”
It’s also vital to make sure you have the right gear. Wearing flexible, lightweight and breathable fabrics is best in hot weather and a looser fit can be useful too as it allows your body to lose water. If you’re wearing something that fits close to the skin, opt for a sweat-wicking fabric, ideally in a lighter colour that will reflect heat and light, rather than absorb it.
Read more: I add electrolyte sachets to my water every day, here’s why it’s a must
You might also want to consider wearing other protective gear, such as a hat and sunglasses and make sure you’re wearing sunscreen too. Generally, if you’re exercising outdoors you’ll need to be prepared, whatever the weather, but it’s especially important to remember this in hot weather when you’ll be sweating a lot more than usual.
Intense heat will cause the body to send more blood to the skin to stay cool and regulate sweat. This transfers blood away from the muscles more quickly than usual. “Sweating is a necessary thermoregulator and the amount we sweat is linked to the amount of skin blood flow,” explains O’Leary.
Because of the higher skin blood flow, our heart will generally beat more. During exercise, the main challenge of the cardiovascular system is to provide enough blood flow to the skin for effective temperature regulation but also to provide sufficient blood flow to the muscles to support metabolism.
“How much we sweat is seriously variable and depends on the environment we are in, our clothing and the physical activity we are doing. For example, if humidity is high then it is harder for the body to sweat because there is already more water in the air. This means our sweat doesn’t easily evaporate.”
In normal activities, you’re likely to sweat out around one litre per hour but this can rise as soon as the body starts straining. The more you sweat, the more likely it is that you’ll become dehydrated so it’s essential to top up fluid in the body to avoid dehydration and to maintain blood flow volume. If you don’t you could start to feel unwell very quickly.
Stay hydrated
Drinking plenty of fluid while you’re exercising is key, but you also need to make sure you’re hydrating before and after a workout to replace the fluid you lose when you sweat. There are also a few health hacks you can try that will top up your hydration levels. “We all know the importance of hydration,” explains Maiorano. “But remember that doing things like dousing the head and torso with water is a great way to stay cool and replenish moisture.” You can also try replacing the salts and minerals lost through rapid sweat loss quickly by drinking electrolyte drinks, which contain a hit of those essential nutrients.
“The benefits of having near-optimal hydration are that it helps you maintain your mood, recover from exercise, perform well and have good heat transfer,” says O’Leary. She recommends the following formula to optimise your workouts and hydration levels.
- Before exercise: Drink around 5-10ml per kg of body weight around two to four hours prior to exercise.
- During exercise: You want to replenish the water lost. Take a few sips every 10 to 20 minutes but if you are excessively sweating you can drink a little more or try a sports drink.
- Post-exercise: drink and eat as you normally would. If you have lost more than 2% of your body weight before exercise from sweating and going to the toilet, drink around 1.5l for every 1kg lost. Make sure you also eat well.
Read more: How to stay hydrated in hot weather, according to experts
To avoid losing too much body fluid to sweat, Maiorano advises doing your most vigorous training during the coolest parts of the day, either first thing in the morning or in the evenings. Or moving indoors to climate-controlled conditions. Swapping that trail run or weights session outdoors for a class or an air-conditioned gym might help, especially if you usually train hard. “During intense sessions, you don’t want the additional stress of heat. However, don’t spend your days holed up in an air-conditioned room. Too much time enjoying the cool air can make you miserable when you are exposed to heat,” he says.
What are the best exercises to do in hot weather?
Maiorano advises that it’s best to lower your workout intensity during the heat. This might mean shortening your intervals, opting for low-intensity exercise like pilates and yoga over higher-intensity styles like HIIT and Crossfit and lowering the weight you lift.
“Monitor your heart rate and, ideally, your core body temperature. Keep both below safe thresholds, and stop at any signs of dizziness, nausea or headache. You can gradually adapt to the heat within for to five days by raising your core temperature in a controlled way. Top athletes call this ‘heat training’ and it’s very effective if you’re careful to not overcook yourself,” he says.
However if you live somewhere cold and are struck by a sudden change in temperature, it can take longer for your body to adjust. “It can take up to around two weeks for this to happen so be patient with yourself and listen to how you are feeling. This partly depends on your ability and fitness levels and there is no one size fits all,” explains O’Leary.
“On really hot days you can try things like stand-up paddle boarding, kayaking, surfing or swimming. All these help to keep you cool but will also help you stay fit and healthy. If you are a novice exerciser or have never exercised in the heat before, try doing more gentle workouts like Thai Chi or walking. You can also do some bodyweight beginners Pilates, Yoga or gym-based exercises. Try to keep the programme to the whole body rather than specific areas and let your body adapt.”
In hot weather, the most important adjustment to your workout will be your cool down. O’Leary advises giving yourself time for a five to 10-minute cool down at the end of your workout.
“For instance, if you are running then walk for five to 10 minutes at the end. This gives your body time to take your heart rate down slowly which will help your body temperature to cool. It should be active but at a lower intensity than your main workout. You might find this takes longer in the hot weather so schedule it into your workout. It also reduces the risk of suffering symptoms such as feeling faint or lightheaded after exercise in the heat. It is not advised to suddenly stop after a workout.”
The verdict: Working out in the heat
If you’re going to work out in hot weather, try to make adjustments to your routine so that you can stay safe and recover faster. Drink water and top up on electrolytes, wear loose clothing and lighter colours and try to avoid the sun in its hottest period, between 11am and 3pm. You can also follow Maiorano’s advice and sprinkle water over your skin or clothes and modify your exercise style to go easier on your body and avoid losing too much sweat.
O’Leary says “there is also some research that shows that having an alternating shower of hot and cold is better at regulating your body temperature after exercise than just having a cold shower. You might also want to try using a cooling moisturiser on your skin (aftersun is good for this) or drink a menthol drink as menthol feels cooling. Some people find drinking a cup of tea actually helps them to feel cooler too.”
“Knowing your exercise level is really important. If you have never exercised before, going for a run in the hot midday sun is not a good idea. Instead, build up your tolerance slowly and remember things take time to adjust”
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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