{"id":4967,"date":"2026-07-18T09:42:09","date_gmt":"2026-07-18T07:42:09","guid":{"rendered":"https:\/\/axeosport.com\/blog\/?p=4967"},"modified":"2026-06-24T10:10:26","modified_gmt":"2026-06-24T08:10:26","slug":"running-in-hot-weather","status":"publish","type":"post","link":"https:\/\/axeosport.com\/blog\/en\/running-in-hot-weather\/","title":{"rendered":"Exercising During a Heatwave: Precautions, Best Times and Warning Signs"},"content":{"rendered":"\n\n

During a heatwave, body temperature can climb to 40\u00b0C under the effect of intense physical exertion. This exertional hyperthermia represents a real medical emergency requiring heightened vigilance from athletes exposed to direct sunlight.<\/p>\n

Yet it often becomes difficult to maintain your training without risking sunstroke or heatstroke. This guide details the essential precautions for running in hot weather<\/strong>, specifying the best time slots, equipment and physiological signs that demand an immediate stop.<\/p>\n

Why Exercising in Extreme Heat Is Risky<\/h2>\n

Running in temperatures above 30\u00b0C triples the risk of heatstroke<\/strong>, with body temperature potentially reaching 40\u00b0C. Adapting means focusing on hydration, choosing the right time slot and listening to your body’s physiological signals.<\/p>\n

Your body constantly fights to maintain its core temperature at 37\u00b0C. During intense exercise, sweating becomes your main defence against overheating. But if the ambient air is saturated, this natural cooling mechanism quickly runs out of steam<\/strong>.<\/p>\n

The heart then comes under considerable pressure. To dissipate heat, blood is massively diverted to the skin through vasodilation. Your muscles, deprived of part of this oxygen supply, suffer sudden and unexpected fatigue<\/strong>.<\/p>\n

Dehydration worsens this phenomenon by reducing your blood volume. Without regular water intake, your heart strains unnecessarily to compensate for blood viscosity. Your performance then collapses inexorably<\/strong>.<\/p>\n

Adapting Your Practice: Indoor vs Outdoor Sport<\/h2>\n

If your body suffers outdoors, it’s sometimes necessary to rethink your plans and choose your training environment more wisely<\/strong>.<\/p>\n

An air-conditioned gym offers obvious thermal safety. Machines allow you to control your effort precisely. It’s the ideal option during heat-related pollution peaks. You protect your body from extreme temperatures<\/strong>.<\/p>\n

Outdoor exercise remains possible in forests or near water. Tree shade reduces the perceived temperature by several degrees. Absolutely avoid the scorching tarmac of city streets. Seek natural coolness to run in hot weather without risk<\/strong>.<\/p>\n

Alternate between the two based on the UV index. An outdoor sport<\/a> remains beneficial if shade is guaranteed. Always check the forecast before heading out.<\/p>\n

Cut your outdoor intensity by half. Don’t chase performance when temperatures are soaring. Your health takes priority over your usual times<\/strong>.<\/p>\n

The Best Time Slots: Early Morning and Evening<\/h2>\n

Beyond location, timing becomes your best ally to avoid the most aggressive rays<\/strong>.<\/p>\n

The 7am to 9am slot is the coolest<\/strong>. The ground has released its heat overnight. The air is still breathable and purer.<\/p>\n

Evening after 9pm is an alternative. However, beware of residual heat from walls and the ground. It can also disrupt sleep due to elevated body temperature.<\/p>\n

Avoid the 11am to 6pm window without exception. This is when solar radiation is most dangerous<\/strong>.<\/p>\n

Be flexible with your schedule. If the night was tropical, cancel the session<\/strong>.<\/p>\n

Hydration and Nutrition: What to Drink (and What to Avoid)<\/h2>\n

Once you’ve chosen your time slot, you need to ensure your internal reserves are ready to handle massive sweating<\/strong>.<\/p>\n

Drink small sips every ten minutes. Never wait until you feel thirsty to act. Thirst is already a sign of advanced dehydration<\/strong>.<\/p>\n

To maintain your physiological balance during sessions, you need to prioritise certain intakes and eliminate others<\/strong>:<\/p>\n