Beware of these when exercising in extreme heat: Incorrect cooling methods pose risks

Record heat expected this summer due to a strong El Niño could make exercising more challenging and increase risks such as heatstroke. Football players in the 2026 World Cup matches across the US, Canada, and Mexico have already experienced controversial extra water breaks every 22 minutes of each half.

Christian García-Witulski, an environmental lifestyle epidemiologist at the Pontifical Catholic University of Argentina, notes that even daily routines like walking or cycling become physically harder and more uncomfortable in high temperatures. He warns that reducing physical activity when it's hot could increase long-term health risks. A recent study by García-Witulski and colleagues suggests that rising temperatures due to climate change could lead to an additional 470,000 to 700,000 premature deaths per year by 2050 if people become less active.

To stay active while managing the heat, experts suggest several strategies. Ollie Jay, director of the Heat and Health Research Centre at the University of Sydney, recommends exercising during cooler morning or evening hours, or in shaded areas, which can feel 12 to 15 degrees Celsius cooler than direct sunlight. Managing humidity is also crucial, as it affects the body's ability to cool down through sweat evaporation. Low wind speed in enclosed spaces can also increase heat-related stress.

When avoiding the heat is not possible, García-Witulski advises shortening exercise duration and taking more frequent breaks. He suggests that a short morning walk or a light indoor workout might be safer and more realistic than stubbornly sticking to a routine. Hotter conditions create a greater heat load on the body, leading to faster fatigue, increased sweating, dizziness, and discomfort, often resulting in poorer sleep.