Doha, Qatar: As temperatures remain high during Qatar’s summer, fitness coach Faisal Bouhaza has urged people to take extra precautions when exercising outdoors, stressing that proper hydration, electrolyte replacement and adjusting workout intensity are essential to prevent heat-related illnesses.
Speaking in an interview with Al Rayyan TV, Bouhaza outlined practical guidelines for exercising safely in hot weather, emphasising that both beginners and professional athletes should prepare their bodies before, during and after physical activity.
He recommended drinking 400 to 600 millilitres of water before starting a workout to build up hydration levels, noting that hot weather causes the body to lose significant amounts of water and electrolytes through sweating. During exercise, he advised taking small amounts of water every 15 to 20 minutes to maintain hydration rather than waiting until thirst develops.
Bouhaza also highlighted the importance of replacing lost electrolytes, explaining that sweating results in the loss of essential minerals—not body fat, as some people mistakenly believe. He suggested using electrolyte tablets dissolved in water or commercially available sports drinks, particularly during prolonged or intense exercise.
For outdoor activities such as running, cycling, CrossFit and high-intensity interval training (HIIT), Bouhaza recommended reducing workout intensity during periods of extreme heat. Rather than trying to maintain peak performance, athletes should focus on protecting themselves from heat stress by lowering training intensity by around 20 to 30 percent when necessary.
He also encouraged exercisers to monitor their heart rate and recognize that hot and humid weather naturally affects physical performance. Even well-trained athletes may experience reduced endurance under such conditions because of environmental stress rather than a decline in fitness.
Bouhaza warned that anyone experiencing symptoms such as nausea, sudden headaches, dizziness, rapid heartbeat or muscle cramps should stop exercising immediately, move to a cool location and begin rehydrating.
