Best times to exercise in summer heat

• Avoid outdoor exercise between 10 am and 5 pm to prevent heatstroke
• Early mornings or late evenings are safer when temperatures are lower
• Stay hydrated and wear breathable clothing to manage heat risks

As temperatures climb across India, maintaining an exercise routine can feel like a battle. But the heat doesn't have to derail your fitness goals. The key is to work smarter, not harder, by shifting your workouts to the cooler parts of the day.

The Midday Danger Zone

Exercising between 10 a.m. and 5 p.m. during hot seasons is widely discouraged by health experts. During these peak hours, the sun's intensity and high temperatures force your body into overdrive. It has to work harder to cool itself down, which increases strain on your cardiovascular system, elevates your heart rate, and leads to quicker fatigue. This significantly raises the risk of heat-related illnesses like heat exhaustion and the more severe, life-threatening heatstroke. When humidity is high, a common factor in many parts of India, the situation becomes even more dangerous. Humidity prevents sweat from evaporating efficiently, robbing your body of its primary cooling mechanism.

The Case for a Morning Workout

Early mornings, typically between 5:30 a.m. and 7:30 a.m., are often considered the best time for outdoor exercise in the Indian summer. At this time, temperatures are at their lowest, and in many cities, air pollution has not yet peaked. A morning workout can kickstart your metabolism, helping you burn more calories throughout the day. Many people also find that exercising early promotes consistency; you get it done before the day’s distractions and obligations can interfere. Starting your day with physical activity can also provide a mental boost, enhancing alertness and setting a positive tone for the hours ahead. The main drawback is that your muscles might feel stiffer, so a thorough warm-up is essential to prevent injury.

The Argument for an Evening Session

If you're not an early riser, working out in the late evening, after 6:30 p.m. or sunset, is the next best option. By this time, the sun is no longer a factor and ground temperatures have started to cool. A significant advantage of evening workouts is that your body is naturally more prepared for physical exertion. Your body temperature peaks in the late afternoon, meaning your muscles are warmer and more flexible, which can lead to better performance and strength, particularly for intense activities. An evening session can also be an excellent way to relieve the stress accumulated throughout the workday. The primary considerations for evening exercise are to be mindful of lingering humidity and to avoid very intense workouts too close to bedtime, as this can interfere with sleep for some individuals.

Essential Safety Tips for Exercising in Heat

Regardless of when you choose to exercise, safety should always come first. Hydration is non-negotiable; drink water before, during, and after your workout. For longer sessions, an electrolyte drink can help replenish salts lost through sweat. Wear light-coloured, loose-fitting clothes made from breathable fabrics like cotton to help your body stay cool. Pay close attention to your body's signals. If you feel dizzy, nauseous, or develop a headache, stop immediately, find a cool place, and hydrate. It’s also crucial to know the difference between heat exhaustion (symptoms include heavy sweating, cool and clammy skin, weakness, and nausea) and heatstroke (which can involve a high body temperature, confusion, a fast, strong pulse, and hot, red skin).