Top Wellness Tips: How to stay cool this summer

At 6:00am, the air in the UAE still hangs heavy with heat, yet the parks are alive with early risers walking, stretching, and soaking up their only window of tolerable sun.

In a country where summer doesn’t politely pass through but rather lingers in full blaze, wellness takes on a very different rhythm. It becomes about adapting, not retreating, from the heat.

So how do you stay active, mentally balanced, and physically cool when stepping outside feels like opening an oven door?

Turns out, it’s a science as much as a practice. Wellness experts globally have long been studying how to safely stay active in high-heat environments without pushing the body into stress or burnout.

“Hot weather exercise demands a shift in mindset,” said Dr. Stacy Sims, environmental exercise physiologist and author of Roar, in an interview with Outside Magazine. “You’re not trying to push harder, you’re trying to protect your body while still stimulating it.” She explained that early morning or post-sunset workouts are best, and midday activity should be avoided unless you’re acclimatized or training for a specific heat-based endurance event.

For UAE residents, that means being strategic. Swap long mid-morning jogs for short mobility flows at home. Consider “zone 2” cardio workouts — think low-intensity treadmill walking in a well-cooled gym, which supports cardiovascular health without spiking your core temperature.

Not all workouts need to break a sweat, literally. Pilates, yoga, and resistance band training are perfect for staying strong without overheating. “Summer is the perfect time to focus on core strength and mobility,” said Melissa Wood-Tepperberg, founder of MWH method, in The Cut. “It’s about creating heat from within, not layering it on from the outside.”

Aquatic workouts are another unsung hero of summer fitness. “Swimming is one of the most efficient full-body workouts with minimal joint stress,” said fitness coach and author Ben Greenfield in Men’s Health. “And in hot climates, it’s the smartest way to get your heart rate up without the risk of overheating.”

Fatigue in the summer is rarely just about the heat, it’s often about what your body loses through it. “Most people think hydration is about water alone, but in extreme climates, electrolytes are key,” said Dr. Andy Blow, co-founder of Precision Hydration, in Runner’s World. “Without sodium, magnesium, and potassium, your cells don’t actually retain the water you’re drinking.”

In other words, gulping down litres of water without replenishing minerals may leave you more tired than before. UAE residents should look to mineral-enhanced waters, DIY electrolyte mixes, or natural sources like coconut water and citrus fruits with sea salt.

So what does a summer-proof wellness routine look like in real life? Here’s a UAE-friendly roadmap inspired by expert insights — one that you can adjust to fit your daily rhythm:

If your schedule differs, shift the timings to suit your day. The key is to stay consistent, not rigid.