How to Exercise Safely in Hot and Humid Weather

Singapore’s heat isn’t just uncomfortable — it can interfere with your recovery, sleep, nervous system function, and joint health. Whether you practise yoga, Pilates, or strength training, here are practical ways to stay safe and strong when temperatures climb.

1. Time your workouts

➤ Aim to move before 10am or after 6pm when temperatures and humidity drop slightly. ➤ The body’s natural cooling system is under more stress midday — a lower temp window supports joint safety, heart rate regulation, and energy efficiency.

Sitali pranayama

2. Support your breath, not just your body

➤ Avoid shallow, mouth-based breathing which can overheat the system. ➤ Practise slow nasal breathing or a cooling pranayama like Sitali before or after your session. ➤ Sitali Breathing (Cooling Breath)

• Curl the sides of your tongue into a tube shape (like a straw).

• Inhale slowly through the tongue, noticing a cooling sensation.

• Close the mouth and exhale gently through the nose.

• Repeat for several rounds, keeping the breath smooth and unforced.

3. Hydrate in advance

➤ Don’t wait until you’re drenched in sweat. Drink water steadily through the day, especially 30–60 minutes before your session. ➤ During and after class, small sips are more effective than gulping down cold drinks, which can shock the digestive system and impair thermo-regulation.

4. Be conscious of what you wear — for you

➤ It’s not about high-tech gear. Choose what feels breathable and supportive. ➤ Natural fabrics like cotton or bamboo can be great for slower practices like yoga, Pilates, or mobility work — as long as you stay aware of heat build-up and adjust your pace accordingly. ➤ Post-class, change into dry clothing quickly to avoid trapping dampness close to the skin - this can help prevent breakouts or irritation. Tip: If you sweat heavily, consider a gentle, fragrance-free deodorant or body wipe that won’t clog pores.

5. Cool down slowly — not all at once

➤ After exercise, your core temperature stays elevated for 20–30 minutes. ➤ Going straight into an icy shower or blasting air-con can cause blood vessel constriction and nervous system stress — especially for women. ➤ Instead, rinse off with room-temp or lukewarm water first. Then gradually cool the body with a fan or a damp cloth at the neck, wrists, or forehead.

6. Avoid ice-cold drinks before and after class

➤ From a Traditional Chinese Medicine (TCM) perspective, cold smoothies and iced beverages can weaken the digestive ‘fire’ (Spleen and Stomach Qi), especially in women. ➤ This can lead to fatigue, bloating, or disrupted hormonal cycles over time. ➤ Room-temperature or warm water with a slice of lemon or ginger is a more supportive option — especially post-practice.

7. Cold plunges: not for everyone

➤ While popular for inflammation and recovery, cold plunges or ice baths are not suited for everyone, particularly: • Women with irregular menstruation or fertility concerns • Anyone with adrenal fatigue, low immunity, or cold sensitivity • TCM ‘cold constitution’ types — signs include cold hands/feet, fatigue, poor digestion ➤ Always wait at least 30 minutes post-workout before immersing in cold, and never plunge straight after intense heat exposure.

8. Watch your recovery window

➤ Feeling lightheaded, irritable, overly tired or unusually stiff after a workout in the heat may signal your recovery window was missed. ➤ Prioritise a gentle cool-down, slow breathing, hydration, and rest within 1 hour after class to help your nervous system reset.

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Final Thought:

Heat doesn’t have to derail your practice.  With the right approach, movement can be deeply regulating — even in Singapore’s hottest months.

Whether you’re feeling flat, stiff, or overwhelmed by the heat — I’ll guide you through a session that restores energy, builds strength, and supports your body where it is today.