Overview

• Experts recommend shifting workouts to early mornings or evenings and avoiding strenuous exercise between 11am and 4pm when temperatures peak.
• Exercisers are advised to ramp up fluid intake with water and balanced electrolyte drinks, and consider ice slurries for faster core cooling during prolonged sessions.
• Light-coloured, loose and breathable clothing along with sun protection are essential to help dissipate heat while training outdoors.
• Training plans should be modified by reducing intensity and duration, incorporating longer rest intervals and setting flexible performance expectations.
• After workouts, gradual cool-downs with pace reduction and heart rate monitoring are crucial, and exercisers must stop immediately if they experience dizziness, nausea or other heat illness symptoms.