In Seville and the Aljarafe we know all about heat: in July and August temperatures easily pass 40°C. That does not mean you should stop exercising in summer, but it does mean you should adapt your training to do it safely.
What happens to the body when we train in the heat
Exercise produces heat, and in summer the body finds it harder to get rid of it. To cool down we sweat more and send more blood to the skin, which makes the heart work harder. The result is that, at the same pace, effort is higher and the risk of dehydration and heatstroke increases.
Choose the right time
- Train first thing in the morning or late in the evening, when the sun is low.
- Avoid the middle of the day, roughly from noon to 7pm.
- If you can only train at midday, do it indoors with good ventilation.
- Check the temperature and heat warnings before going out.
Reduce intensity in the first weeks
The body needs one to two weeks to acclimatise to heat. During that time:
- Reduce the length and intensity of your sessions.
- Go by feel rather than your usual pace.
- Add more breaks to long sessions.
If you run or hike in the hills, combine these tips with our article on trail running and hiking.
Hydration: before, during and after
- Drink water throughout the day, not only when thirsty.
- For sessions over an hour or with heavy sweating, add drinks with electrolytes.
- Weigh yourself before and after training: each kilo lost equals roughly a litre of fluid to replace.
- Avoid alcohol and too much caffeine before training in the heat.
Clothing and protection
- Light, breathable, light-coloured clothing.
- A cap or visor and sunglasses.
- Sweat-resistant sunscreen.
- Choose shaded routes or those near water fountains.
Warning signs: stop and get help
Stop exercising, find shade and cool down if you feel dizzy or have a headache, nausea, cramps, very hot skin or confusion. If someone is confused, stops sweating or loses consciousness, call 112: it may be heatstroke, which is a medical emergency.
Alternatives for the hottest days
- Swimming and water exercise.
- Strength or Pilates sessions in air-conditioned spaces.
- Stationary bike or elliptical indoors.
- Mobility and stretching during the cooler hours.
People at higher risk
Older adults, children, pregnant women and people with heart conditions or taking certain medicines should take extra care and, if in doubt, consult their doctor.
Train safely all year round in Gines
You can keep looking after your fitness in summer too, with training and Pilates sessions adapted to your level and the time of year. At Therapeía Fisioterapia we see patients at Avenida de Europa 3G in Gines (Seville), just minutes from Bormujos, Espartinas, Castilleja de la Cuesta, Valencina and the rest of the Aljarafe area. After a full assessment we design a functional training plan tailored to you. You can meet our physiotherapy team or book an appointment by calling +34 624 244 420.
For more information from a reliable source, see MedlinePlus, the U.S. National Library of Medicine health encyclopedia, on heat illness.
Frequently asked questions about exercising in the heat
What is the best time to exercise in summer in Seville?
First thing in the morning, before 9am, or after 8pm, when the temperature starts to drop.
How much water should I drink when exercising in the heat?
It varies, but a guide is small sips every 15 to 20 minutes and replacing the weight lost when you finish.
What are the symptoms of heatstroke?
Very high body temperature, hot and sometimes dry skin, confusion, dizziness, nausea or loss of consciousness. It is an emergency: call 112.
