As the UAE summer peaks, residents are not only contending with scorching daytime temperatures but also soaring humidity levels, especially in coastal areas like Dubai and Abu Dhabi. With the heat index often reaching uncomfortable highs, many people retreat indoors to maintain their exercise routines in air-conditioned gyms. Swapping the outdoor running track for a treadmill is often a smart move. But for those determined to stick to outdoor walks, jogs, or workouts, it’s essential to take extra precautions to protect your body from the region’s intense heat and humidity.

Sweating is the body’s natural way of cooling down, but during the UAE’s humid summer, that process becomes less efficient. High humidity prevents sweat from evaporating, which can quickly lead to dehydration. What’s more, your body has to work harder to regulate its core temperature. If that temperature climbs too high, the risk of heat exhaustion or even heat stroke becomes very real.

If you plan to exercise outdoors in the UAE’s peak summer months, keep these practical tips in mind:

Hydrate properly

Before stepping out, make sure you’re well hydrated. Dubai’s dry heat in earlier summer can quickly give way to extreme humidity, especially in July and August. Carry water or electrolyte drinks and sip frequently, not just during your workout but after as well. If unsure about how much fluid your body needs, consult your physician.

Use sun protection

The UAE sun can be intense even in the early morning, and sunburn adds unnecessary stress on your body during workouts. Apply broad-spectrum UVA/UVB sunscreen (at least SPF15), and don’t forget sunglasses and a cap to shield your face and eyes.

Time it right

Avoid exercising outdoors between 11am and 4pm, when temperatures across the UAE are typically at their highest. Aim for early morning sessions before sunrise or after sunset, when sea breezes and lower UV levels make it slightly more manageable.

Monitor humidity levels

Dubai’s humidity tends to spike in July and August due to warm sea air from the Arabian Gulf. When humidity is high, your sweat doesn’t evaporate, and your body struggles to cool down. On those days, consider moving your workout indoors or shortening the duration significantly.

Don’t overdo it

Summer is not the time to chase personal bests. The combination of high humidity and temperatures that often exceed 45°C in some parts of the UAE means pushing too hard can be dangerous. Instead, dial down the intensity and listen closely to your body’s signals.

Dress appropriately

Choose lightweight, breathable, and light-coloured clothing that wicks sweat away and reflects sunlight. Many UAE-based sportswear retailers offer gear designed specifically for desert conditions. Look out for UV-protective fabrics and ventilated designs.

Pay attention to warning signs

Symptoms like cramps, dizziness, headache, or extreme fatigue are early indicators of heat exhaustion. If you notice any of these while out in the heat, stop immediately, rehydrate, and move to a shaded or air-conditioned area. Apply a cold compress or a wet towel to your neck to help lower your core temperature until help arrives.

Whether you’re walking through your neighbourhood in Sharjah or going for a jog along Dubai Marina or the Abu Dhabi Corniche, the UAE’s summer conditions demand respect. With the right precautions and a flexible mindset, you can stay active and safe, even in the height of the heat.