Caution urged over exercising outdoors as temperatures soar


Daniel Bardsley
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The UAE’s warm weather is perfect for sun worshippers, but for residents keen to keep fit by exercising outdoors, it is not always ideal, especially during the summer.

In very hot weather, there can be risks associated with being too active, including of heat exhaustion, which can cause nausea, dizziness, increased sweating and a raised body temperature.

Even more serious is heat stroke, a potentially fatal condition in which the body becomes unable to control its own temperature. Often involving slurred speech, confusion and loss of consciousness, it requires emergency medical treatment.

But with a few precautions, it should be possible for most people to safely run, cycle or play sports outside, even during the hottest months of the year.

Exercising for several hours in a 40ºC environment without drinking can push the body to limits and the person has a high risk of heat exhaustion or heat stroke
Prof Gonzalez-Alonso

Here we speak to experts and outline strategies to ensure that outdoor summertime exercise remains low risk and enjoyable.

Prepare carefully

Before pulling on a pair of running shoes or setting off on a racing bike, it is worth checking with a medical practitioner, said Prof Stefan Schneider, a professor of neuroexercise at the German Sport University Cologne.

“The first thing to do, whether in a hot or cold country, is go to see your doctor,” he said.

“Everyone who wants to start exercising should see his or her doctor for a medical check-up, especially to check on the cardiovascular system if you’re exercising in the heat.

“Heat is an additional stress, probably especially on the cardiovascular system. Very often people underestimate the heat.”

People with medical conditions such as diabetes or heart disease should be particularly careful, as should children and older people, as their bodies may find it harder to regulate temperature. Anyone who has been ill should be cautious about getting back into exercise.

Experts say it is also a good idea to carry out a larger number of short exercise sessions, rather than a few long ones. Photo: Supplied
Experts say it is also a good idea to carry out a larger number of short exercise sessions, rather than a few long ones. Photo: Supplied

The right clothing is important. Lighter coloured garments reflect heat, as does a hat, while cotton may be less suitable than fabrics that wick sweat away from the body. Sunscreen is recommended if exercising in direct sunlight.

Some forms of exercise are better suited to hot environments. While running and cycling can be carried out safely in hot weather, swimming and yoga are sometimes seen as more heat-friendly.

Another issue is time of day: the late morning and the afternoon have the hottest weather, so are best avoided.

“It’s probably advisable to go for exercise in the [early] morning or evening,” said Prof Schneider. “Probably the morning is cooler than the evening. Everyone should avoid the heat peaks that come in the middle of the day.”

Drink plenty of water

It is important to gradually build up the amount of time that you spend exercising, said Prof Jose Gonzalez-Alonso, a professor of exercise and cardiovascular physiology at Brunel University in the UK.

So on your first day, it might be advisable to stop after about 30 minutes, but the day after five minutes can be added, and so on.

It is also a good idea to carry out a larger number of short exercise sessions, rather than a few long ones.

As water loss is a probable result of exercising in the heat, Prof Gonzalez-Alonso says that ensuring the body is well hydrated before starting is important.

“If you start already dehydrated, you will be more likely to stress the body. You want to prevent that,” he said.

Drinking about 250 to 300ml of fluid before a vigorous exercise session is sometimes advised, although it is not recommended to eat immediately before — or after — exercising.

During 30 minutes of exercise, a person may lose between half a litre and a litre of water and so it is recommended to drink this much afterwards to make up for what has been lost.

For an hour-long exercise session, a person should ensure they drink at least 200 to 300ml of water during the exercise itself, as this can ensure that weight loss is kept to within 1 per cent of their body weight.

Anything beyond this and it is advisable to drink a sports drink to help replenish electrolytes, the charged particles in cells and blood.

Don’t be put off

While exercising in hot weather does require precautions, Prof Schneider said that living in a hot climate should not put people off physical activity.

“I think the biggest risk is not to exercise at all; that really stresses the cardiovascular system. If you need to exercise and the climate is hot, take several precautions and go for it,” he said.

Prof Gonzalez-Alonso said that exercise in a hot environment may be particularly beneficial for the body, as long as precautions are taken to ensure it is safe.

“Exercising for several hours in a 40ºC environment without drinking can push the body to limits and the person has a high risk of heat exhaustion or heat stroke. But if you are well acclimatised and well hydrated, you can still maintain physiological function,” he said.

He said the fact that ultramarathons are held in extreme environments — a notable one is the Marathon des Sables, which covers 251km of the Sahara in southern Morocco — show that the human body can, with adequate precautions, deal with hot weather.

“When people prepare properly through heat acclimatisation and carry fluids and eat properly, they can do very well in hot environments,” he said.

Exercises to control high blood pressure - in pictures

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Engine: 2.0-litre 4cyl turbo

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Torque: 405Nm at 1,750-3,500rpm

Transmission: 9-speed auto

Fuel consumption: 6.9L/100km

On sale: Now

Price: From Dh117,059

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Director: Clint Eastwood

Stars: Clint Eastwood, Dwight Yoakam

Rating:**

THE DEALS

Hamilton $60m x 2 = $120m

Vettel $45m x 2 = $90m

Ricciardo $35m x 2 = $70m

Verstappen $55m x 3 = $165m

Leclerc $20m x 2 = $40m

TOTAL $485m

RESULTS

2.30pm Jaguar I-Pace – Conditions (PA) Dh80,000 (Dirt)
1,600m 

Winner Namrood, Antonio Fresu (jockey), Musabah Al Muhairi
(trainer) 

3.05pm Land Rover Defender – Maiden (TB) Dh82,500 (D)
1,400m 

Winner Shadzadi, Tadhg O’Shea, Bhupat Seemar 

3.40pm Jaguar F-Type – Maiden (TB) Dh82,500 (Turf) 1,600m 

Winner Tahdeed, Fernando Jara, Nicholas Bachalard 

4.15pm New Range Rover – Handicap (TB) Dh87,500 (D) 1,400m 

Winner Shanty Star, Richard Mullen, Rashed Bouresly 

4.50pm Land Rover – Handicap (TB) Dh95,000 (T) 2,400m 

Winner Autumn Pride, Bernardo Pinheiro, Helal Al Alawi 

5.25pm Al Tayer Motor – Handicap (TB) Dh95,000  T) 1,000m 

Winner Dahawi, Antonio Fresu, Musabah Al Muhairi 

6pm Jaguar F-Pace SVR – Handicap (TB) Dh87,500 (D) 1,600m 

Winner Scabbard, Sam Hitchcock, Doug Watson  

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2014/15 Everton: 36(4) - 10
2015/16 Everton: 37(1) - 18
2016/17 Everton: 37(1) - 25  

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Rating: 3/5

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2002 Giselle Khoury (Colombia)

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2011 Maria Farah (Canada)

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This article is part of a guide on where to live in the UAE. Our reporters will profile some of the country’s most desirable districts, provide an estimate of rental prices and introduce you to some of the residents who call each area home.

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The bio

Favourite vegetable: Broccoli

Favourite food: Seafood

Favourite thing to cook: Duck l'orange

Favourite book: Give and Take by Adam Grant, one of his professors at University of Pennsylvania

Favourite place to travel: Home in Kuwait.

Favourite place in the UAE: Al Qudra lakes

RESULTS

5pm: Sweihan – Handicap (PA) Dh80,000 (Turf) 2,200m
Winner: Shamakh, Fernando Jara (jockey), Jean-Claude Picout (trainer)

5.30pm: Al Shamkha – Maiden (PA) Dh80,000 (T) 1,200m
Winner: Daad, Dane O’Neill, Jaber Bittar

6pm: Shakbout City – Maiden (PA) Dh80,000 (T) 1,200m
Winner: AF Ghayyar, Tadhg O’Shea, Ernst Oertel

6.30pm: Wathba Stallions Cup – Handicap (PA) Dh70,000 (T) 1,200m
Winner: Gold Silver, Sandro Paiva, Ibrahim Aseel

7pm: Masdar City – Handicap (PA) Dh80,000 (T) 1,400m
Winner: AF Musannef, Tadhg O’Shea, Ernst Oertel

7.30pm: Khalifa City – Maiden (TB) Dh80,000 (T) 1,400m
Winner: Ranchero, Patrick Cosgrave, Bhupat Seemar

Dubai World Cup factbox

Most wins by a trainer: Godolphin’s Saeed bin Suroor(9)

Most wins by a jockey: Jerry Bailey(4)

Most wins by an owner: Godolphin(9)

Most wins by a horse: Godolphin’s Thunder Snow(2)

UAE currency: the story behind the money in your pockets
Tips to stay safe during hot weather
  • Stay hydrated: Drink plenty of fluids, especially water. Avoid alcohol and caffeine, which can increase dehydration.
  • Seek cool environments: Use air conditioning, fans, or visit community spaces with climate control.
  • Limit outdoor activities: Avoid strenuous activity during peak heat. If outside, seek shade and wear a wide-brimmed hat.
  • Dress appropriately: Wear lightweight, loose and light-coloured clothing to facilitate heat loss.
  • Check on vulnerable people: Regularly check in on elderly neighbours, young children and those with health conditions.
  • Home adaptations: Use blinds or curtains to block sunlight, avoid using ovens or stoves, and ventilate living spaces during cooler hours.
  • Recognise heat illness: Learn the signs of heat exhaustion and heat stroke (dizziness, confusion, rapid pulse, nausea), and seek medical attention if symptoms occur.
RACE CARD

6.30pm: Handicap (TB) $68,000 (Dirt) 1,600m

7.05pm: Meydan Sprint – Group 2 (TB) $163,000 (Turf) 1,000m

7.40pm: Curlin Stakes – Listed Handicap (TB) $88,000 (D) 2,200m

8.15pm: UAE Oaks – Group 3 (TB) $125,000 (D) 1,900m

8.50pm: Zabeel Mile – Group 2 (TB) $163,000 (T) 1,600m

9.25pm: Balanchine – Group 2 (TB) $163,000 (T) 1,800m

10pm: Al Shindagha Sprint – Group 3 (TB) $130,000 (D) 1,200m

The specs

Engine: 6.2-litre supercharged V8

Power: 712hp at 6,100rpm

Torque: 881Nm at 4,800rpm

Transmission: 8-speed auto

Fuel consumption: 19.6 l/100km

Price: Dh380,000

On sale: now 

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2. They can be created when massive stars collapse under their own weight

3. Large black holes can also be formed when smaller ones collide and merge

4. The biggest black holes lurk at the centre of many galaxies, including our own

5. Astronomers believe that when the universe was very young, black holes affected how galaxies formed

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Engine: 4.4-litre twin-turbo V-8 petrol enging with additional electric motor

Power: 727hp

Torque: 1,000Nm

Transmission: 8-speed auto

Fuel consumption: 10.6L/100km

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Banned items
Dubai Police has also issued a list of banned items at the ground on Sunday. These include:
  • Drones
  • Animals
  • Fireworks/ flares
  • Radios or power banks
  • Laser pointers
  • Glass
  • Selfie sticks/ umbrellas
  • Sharp objects
  • Political flags or banners
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The specS: 2018 Toyota Camry

Price: base / as tested: Dh91,000 / Dh114,000

Engine: 3.5-litre V6

Gearbox: Eight-speed automatic

Power: 298hp @ 6,600rpm

Torque: 356Nm @ 4,700rpm

Fuel economy, combined: 7.0L / 100km

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Tickets start at Dh100 for adults, while children can enter free on the opening day. For more information, visit www.mubadalawtc.com.

What vitamins do we know are beneficial for living in the UAE

Vitamin D: Highly relevant in the UAE due to limited sun exposure; supports bone health, immunity and mood.Vitamin B12: Important for nerve health and energy production, especially for vegetarians, vegans and individuals with absorption issues.Iron: Useful only when deficiency or anaemia is confirmed; helps reduce fatigue and support immunity.Omega-3 (EPA/DHA): Supports heart health and reduces inflammation, especially for those who consume little fish.

The squad traveling to Brazil:

Faisal Al Ketbi, Ibrahim Al Hosani, Khalfan Humaid Balhol, Khalifa Saeed Al Suwaidi, Mubarak Basharhil, Obaid Salem Al Nuaimi, Saeed Juma Al Mazrouei, Saoud Abdulla Al Hammadi, Taleb Al Kirbi, Yahia Mansour Al Hammadi, Zayed Al Kaabi, Zayed Saif Al Mansoori, Saaid Haj Hamdou, Hamad Saeed Al Nuaimi. Coaches Roberto Lima and Alex Paz.

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UAE currency: the story behind the money in your pockets
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The years Ramadan fell in May

1987

1954

1921

1888

Updated: July 05, 2022, 9:53 AM