Training in Dubai’s summer heat: how to stay safe and keep going

Dubai summers are long, hot and humid, and that is exactly when many people lose their training routine. You don’t have to stop. With the right timing, hydration and a few smart changes, you can keep training safely all year round.

Why heat makes training harder

When it’s hot, your body works hard to cool itself, mainly by sweating. In humid weather, sweat doesn’t evaporate as easily, so you cool down less efficiently. Your heart rate rises faster, workouts feel harder, and you lose more fluid and salt than usual. That’s why the same session can feel much tougher in August than in January.

1. Pick the right time

• Early morning is usually the coolest part of the day outdoors.
• Late evening, after sunset, is the next best option.
• Avoid the middle of the day outdoors, when the sun is at its strongest.
• Check both the temperature and the humidity: a humid morning can feel harder than a dry afternoon.

2. Move indoors when it makes sense

In the hottest months, an air-conditioned living room or building gym is often the smartest choice. Strength training, mobility and conditioning circuits all work well indoors. Save outdoor runs and beach sessions for the cooler months.

3. Hydrate before, during and after

• Start hydrated: drink water through the day, not just right before you train.
• Sip during training, especially in longer or sweatier sessions.
• Replace salts after heavy sweating, with an electrolyte drink or a salty snack.
• Check your urine: pale yellow is a good sign; dark yellow means drink more.

4. Ease in and adjust

Your body adapts to heat over one to two weeks. When it first gets hot, or after travelling from somewhere cooler, start with shorter, easier sessions and build up. On very hot days, it’s fine to lower the intensity, take longer rests or cut the session short.

5. Dress for the heat

• Light-coloured, loose, breathable clothing
• A cap and sunglasses outdoors
• Sunscreen on exposed skin

Know the warning signs

Heat exhaustion

Signs include heavy sweating, dizziness, headache, nausea, muscle cramps, weakness and a fast pulse. Stop training, move somewhere cool, lie down with your legs slightly raised, drink water and cool your skin with water or a fan. If you don’t feel better within about 30 minutes, get medical help.

Heat stroke: an emergency

Confusion, slurred speech, hot skin (sometimes without sweating), fainting or seizures can mean heat stroke. Call an ambulance on 998 and cool the person down straight away while you wait.

Who should take extra care

Children, older adults, people who are pregnant, and anyone with heart conditions, diabetes or high blood pressure, or who takes regular medication, can be more affected by heat. If that’s you, speak to your doctor about training in hot weather.

Train with a coach who plans around the weather

PT DXB coaches come to you, so you can train at the coolest time of day, in your air-conditioned home or building gym, and move outdoors when the weather turns. Your coach adjusts the session to the conditions on the day. See our training programmes or meet the coaches.

Training safely in the summer heat

In the summer heat, adjust when, where and how hard you train, drink regularly and know the warning signs. For more detail on symptoms and first aid, see the NHS guide to heat exhaustion and heatstroke.

Want a coach to guide you? Train indoors or early outdoors with Abdelrahman, our calisthenics personal trainer, who can plan sessions that work in any season. Your first session is free.

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