Australia is currently grappling with its most intense heatwave since the infamous Black Summer of 2019-2020. Nonetheless, this extreme weather hasn’t stopped many fitness enthusiasts from sticking to their exercise regimens.

Temperatures have soared past 40 degrees across southeastern Australia, yet numerous dedicated individuals have been seen continuing their workouts despite the scorching conditions.

This begs the question: is it safe to exercise in such heat, and what precautions should be taken?

Even those in peak physical condition face increased risks of heat-related illnesses like heat exhaustion and heat stroke as temperatures rise.

Jamie Crain, the chief executive of Sports Medicine Australia (SMA), emphasizes the importance of taking extra measures to protect against these potentially dangerous heat-induced health issues.

“During times of extreme heat, it’s vital for people exercising to take precautions over and above what they would on a temperate day,” he told 9news.com.au.

They include limiting activity times to the cooler periods of the day, such as early morning and evening.

It’s best to avoid the warmest hours, from 10am to 3pm.

Maintaining hydration is essential, and during extreme heat you should keep sipping water even if you don’t feel thirsty.

On very hot days, the SMA advises drinking at least 500 millilitres of water in the hour before taking exercise. And caffeine, including coffee, should be avoided in the hours leading up to working out.

If you’re outside, remember to wear sunglasses, sunscreen and a wide-brimmed hat.

Choice of clothing is also important. Where possible, select lightweight and breathable clothes with extra ventilation.

For those taking exercise indoors, try and find a location with air conditioning.

Signs of heat-related illness

Crain says the health impacts of heat-related illness can be a direct result of an increase in core temperature or the result of the strain on the heart associated with combating the jump in body temperature.

”If anyone experiences nausea or vomiting, that is a sign they need to cease exercising and take immediate action to cool down,” he said.

Other symptoms of heat exhaustion include dizziness, cramps, headache and general weakness.

Anyone experiencing these should move immediately to a shaded area, remove as much clothing and protective equipment and rehydrate.

Crain says more serious warning signs such as slurred speech, impaired decision making and poorer brain function indicates heat stroke.

“That requires immediate medical attention … straight away you’d be calling for medical help … trying to cool them down with something like an ice bath,” he said.

While even elite athletes are at risk from heat-linked conditions, some people are at more risk than others.

They include those aged over 65 years, especially if unfit. The SCA cautions that age effects on thermoregulation, the body’s process of controlling internal temperature, may become progressively worse with age.

The risk of falling victim to heat stress is also greater among heart or kidney disorder patients.