Exercising in the Heat in the UAE: What Official Guidance Says About Timing and Hydration

The National Centre of Meteorology (NCM) recorded 51.8°C at Sweihan in Abu Dhabi in early August 2025, just short of the UAE's 52°C record from 2010, The National reported. The same week, NCM's five-day bulletin forecast Dubai highs of about 45°C. This is what official health guidance says about training in that kind of heat.

When to go out

The Ministry of Health and Prevention (MOHAP), in guidance issued in July 2024, advises:

• Schedule outdoor activities for early morning or later in the evening, when temperatures are cooler.
• Avoid going outside during the hottest parts of the day unless absolutely necessary.
• Check the weather forecast regularly for high temperatures and heatwave warnings.

The World Health Organization's hot-weather advice says the same in plainer terms: avoid going out and doing strenuous activity during the hottest time of day. Neither source fixes clock hours. Doctors quoted by The National in August 2025 named midday to 4pm as the peak to avoid.

For workers, the UAE's midday break bans outdoor work from 12:30pm to 3pm between 15 June and 15 September; see our midday work ban guide and MOHRE heat safety guidance. Indoor options also exist: in August 2025 the Dubai Mallathon opened nine air-conditioned malls for walking and running from 7am to 10am.

Drinking water

None of the official guidance we checked gives a fixed number of litres. What it does say:

• MOHAP: drink water regularly to stay hydrated, and eat high-water foods such as watermelon, oranges and cucumber.
• Emirates Health Services (EHS), in its July 2026 summer campaign: drink water regularly through the day rather than waiting until you feel thirsty.
• WHO: drink water regularly and avoid sugary or caffeinated drinks.

A doctor quoted by Gulf News in May 2025 suggested watching urine colour as a simple hydration check.

What to wear

MOHAP recommends lightweight, light-coloured, loose-fitting clothing, a hat or umbrella against direct sun, and sunscreen before going outside. EHS also recommends light-coloured, loose clothing and lighter meals in summer. EHS advises outdoor workers to adapt to hot conditions gradually, especially after returning from leave, which is a useful rule for anyone restarting outdoor training after a summer away.

Warning signs

StageSigns listedSource EarlyFatigue, dizziness, headache, nausea, heavy sweating, muscle crampsEHS (Jul 2026) EarlyFeeling dizzy, weak or intensely thirsty; headache; painful muscle spasmsWHO (2020) SevereHigh body temperature, confusion, inability to sweat: needs immediate medical attentionEHS (Jul 2026) SevereHot, dry skin with delirium, convulsions or unconsciousness: call a doctor or ambulance at onceWHO (2020)

The National's August 2025 report adds that in heat stroke the body's temperature control fails and core temperature exceeds 40°C. For milder symptoms, a doctor quoted by Gulf News advised moving the person to shade, cooling them with cold water or wet cloths, and giving fluids only if they are conscious.

MOHAP also suggests keeping the contact details of your nearest health centre or ambulance service to hand.

Before you head out

• Check the NCM forecast and any heat warnings for the day.
• Go early or late; avoid the middle of the day.
• Carry water and drink before you are thirsty.
• Wear light, loose clothing, a hat and sunscreen.
• Stop and cool down at the first sign of dizziness, headache or cramps.
• Looking for indoor sessions? Browse our Directory.

For general information, not medical advice. Guidance can change; check with MOHAP, your local health authority or the NCM before relying on it.