Summer in Dubai often means extreme temperatures, with daily highs frequently exceeding 40°C (104°F). For fitness enthusiasts and those committed to staying active, this season can pose a real challenge. As a sports physiotherapist, I’d like to share some practical advice to help you keep moving safely and effectively despite the heat.
1. Understand How Heat Affects Your Body
When training in high temperatures, your body works hard to regulate its internal temperature — primarily through sweating. This leads to significant fluid and electrolyte loss, which can quickly result in dehydration and, in more serious cases, heatstroke. You may also experience reduced performance, increased heart rate, and a higher risk of injury or fatigue.
2. Hydration Is Non-Negotiable
Staying well-hydrated is absolutely essential, especially in Dubai’s climate. Here are some simple rules to follow:
• Drink regularly, even if you don’t feel thirsty.
• Choose drinks with electrolytes if your workout lasts longer than 45 minutes or if it’s particularly hot.
• Avoid overly sugary drinks, alcohol, or excessive caffeine, as they can worsen dehydration. A useful tip: your urine color is a great hydration indicator. The clearer it is, the better hydrated you are.
3. Adjust the Timing and Intensity of Your Workouts
• Exercise during the coolest parts of the day, typically early morning (before 8 a.m.) or in the evening after sunset.
• Lower the intensity of outdoor sessions — it's better to train moderately than to push yourself to the limit in extreme heat.
• Progress more gradually if you're getting back into training or are not yet acclimated to the heat.
4. Embrace Indoor Activities
Summer is the perfect time to try new indoor workout options:
• Strength training, Pilates, yoga, swimming in indoor pools, or indoor climbing are all great alternatives.
• Most gyms and sports centers in Dubai are well air-conditioned and provide a comfortable, safe space to stay active.
5. Listen to Your Body
Always pay attention to how you feel. Unusual fatigue, dizziness, headaches, or nausea are warning signs. If you experience any of these, slow down, hydrate, and rest.
In Summary:
Staying active during Dubai’s summer is absolutely possible — you just need to be smart about it. Hydrate well, pick cooler times of the day to train, make use of indoor facilities, and most importantly, listen to your body. You won’t lose your fitness level by adjusting your routine temporarily — in fact, you’ll be protecting your health and supporting long-term performance.
Take care and keep moving — wisely!
