Scientists warn that the sharp rise in temperatures could pose long-term risks to people’s health, potentially discouraging them from exercising. So how can people stay physically active when the heat intensifies?
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Maintaining physical activity in hot weather can be difficult. For this reason, players in the 2026 World Cup, hosted by the United States, Canada, and Mexico, are given extra water breaks after about 22 minutes of each half, despite debate over these interruptions.
With temperatures expected to reach record highs this summer due to a strong El Niño climate phenomenon, exercising is likely to become even more challenging.
Running or playing football in extreme heat is not only uncomfortable but also dangerous, increasing the risk of heatstroke.
Christian García-Witulski, an environmental epidemiology and lifestyle researcher at the Pontifical Catholic University of Argentina, says:
“Walking, cycling, exercising outdoors, and even daily activities such as walking to work become more difficult and less comfortable when temperatures rise.”
However, reducing physical activity every time it becomes too hot to exercise outdoors may contribute to long-term health risks.
García-Witulski and his colleagues recently warned in a new study that climate change–driven temperature increases could lead people to reduce movement during hot periods, potentially resulting in 470,000 to 700,000 premature deaths annually by 2050.
So how can you protect your long-term health while staying active in the heat? Researchers suggest several strategies to stay active without overheating:
Exercise early in the day
The most effective change most people can make is exercising during the coolest times of day, such as early morning or evening, whenever possible.
You can also choose shaded areas instead of direct sunlight.
Ollie Jay, director of the Heat and Health Research Centre at the University of Sydney, says temperature differences can reach 12–15°C compared to air temperature in the shade.
Monitor humidity levels
Humidity is also an important factor. The body cools itself mainly through sweat evaporation, but in humid conditions this process becomes less effective.
“When humidity is higher, the body’s ability to cool itself through evaporation is reduced,” Jay explains.
Wind speed also plays a role, which is why heat stress risk increases when exercising in poorly ventilated or enclosed spaces.
Shorten workouts or reduce intensity
On extremely hot days, it may be better to reduce workout duration and take more breaks.
García-Witulski says:
“Sometimes a shorter walk in the morning or light indoor movement is a safer and more realistic option than strictly following your usual routine.”
He adds that high temperatures increase the body’s heat load, causing faster fatigue, heavier sweating, dizziness, discomfort, and poorer sleep, making movement less safe in some cases.
Rebecca Stearns, a kinesiology expert at the Korey Stringer Institute at the University of Connecticut, recommends moving to a cooler place during breaks whenever possible.
“If you can go into an air-conditioned space or even sit in the shade with cold water and a fan, give your body time to cool down,” she says.
Use more effective cooling methods
Ice packs may seem useful, but Stearns says they only cool small areas and have limited overall effect.
Immersing parts of the body in cold water is more effective, such as cooling the hands and forearms, or pouring water over the body.
“Water on the skin that then evaporates effectively replaces sweating,” says Jay.
This allows the body to direct more blood flow to the muscles for oxygen delivery.
Cold wet towels applied continuously to arms, legs, and torso can also help reduce body temperature.
Cool your body before exercising
Pre-cooling the body before exercise can also help.
Research shows that lowering body temperature before activity gives a larger safety margin before conditions become dangerous.
This can be done by drinking an ice-slushy beverage, which studies suggest may improve performance and cooling.
Allow your body to adapt
Gradually increasing exercise in hot weather helps the body adapt through a process called heat acclimatization.
Within 7–14 days, the body lowers resting core temperature, increases sweating rate, and expands blood plasma volume.
“This helps blood support essential physiological functions in the heat,” Stearns explains.
However, Jay notes that this adaptation is temporary:
“If you don’t use it, you lose it.”
Know when to stop
Although heat-related deaths during exercise are rare, heat exhaustion cases are becoming more common.
Even trained athletes are not immune, and in some cases may be more at risk because they push their bodies harder.
The main risk factor is exercise intensity, which raises core body temperature.
Stearns advises:
“Listening to your body and intentionally slowing down should be the first line of defense.”
Warning signs include dizziness, nausea, fatigue, and rapid heartbeat. If any of these occur, exercise should stop immediately and cooling measures should begin.
García-Witulski concludes:
“The key message is that we must stop treating physical activity as separate from climate.”
As heatwaves become more frequent, people will need to adapt not only how much they move, but also when, where, and how they exercise.
