How to stay fit in Singapore's hot and humid weather

Your clothes stick to your body like glue. It’s important to stay fit because it's the only way to handle the heat. Fitness improves your ability to withstand heat, and it also improves your heart and regulates your body temperature. In Singapore, where the heat is relentless, physical fitness is essential for survival.

Dangers of a hot and humid weather¹

Hot and humid weather can pose serious risks to our bodies, making it essential to understand the potential dangers that come with such conditions. One of the most critical risks is heatstroke, a life-threatening condition that occurs when the body's core temperature rises dangerously high. This can result in symptoms such as dizziness, confusion, nausea, and even loss of consciousness.

Additionally, excessive sweating in hot and humid weather can quickly lead to dehydration if fluids are not replenished adequately. Dehydration can cause fatigue, and dizziness, and weakens bodily functions while hindering mental clarity.

Moreover, muscle cramps are another prevalent danger during these conditions due to an imbalance of electrolytes caused by excessive sweating. These painful spasms hamper mobility and can be excruciatingly uncomfortable.

How to beat the heat and stay fit^2,3

Staying fit in hot and humid weather can present a challenge, but with the right approach, it is certainly achievable. Refer to these practical tips that can help you in overcoming the oppressive heat:

Drink plenty of water before, during, and after workouts to replace the fluids lost through sweat and prevent dehydration. This is especially important in hot and humid weather, as you can lose more fluids through sweat. Dehydration can lead to heat exhaustion, heat stroke, and other serious health problems.

Early morning or late evening are good times to exercise when temperatures are lower. This will help you to avoid the hottest part of the day when the risk of heat-related illness is highest.

Clothes made from quick-drying fabrics will help to evaporate sweat more efficiently and provide better ventilation to the body. This will help you to stay cool and comfortable during exercise.

Go for shorter but more frequent sessions rather than long strenuous workouts. This will help you to avoid pushing yourself too hard and risking heat exhaustion.

Take breaks as needed and listen to your body for warning signs of heat exhaustion, such as dizziness, nausea, or excessive fatigue. Stop exercising if you feel unwell.

Low-impact activities, such as swimming or water aerobics, are a great way to cool down the body while still getting a workout. The water helps to regulate your body temperature and prevent overheating.

Start slowly
If you are not used to exercising in hot weather, start slowly and gradually increase the intensity of your workouts over time. This will give your body a chance to adjust to the heat and prevent you from getting overheated.

Staying fit is essential for survival in Singapore's hot and humid climate as it can pose serious risks to our bodies. If you’re not used to exercising in hot weather, consider the tips mentioned in this article. By following these tips, you can stay safe and healthy even in the most oppressive heat.

References

1. How extreme heat and humidity affect your health. Mayo Clinic. Available at: https://newsnetwork.mayoclinic.org/discussion/how-extreme-heat-and-humidity-affect-your-health/.
2. 5 tips to exercise safely when it’s hot outside. UC Davis Health. Available at: https://health.ucdavis.edu/blog/cultivating-health/5-tips-to-exercise-safely-when-its-hot-outside/2022/06.
3. Exercise – the low-down on hydration. Victoria Department of Health. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks.