Did you think it was too hot two weeks ago? If you read my last piece, you already know the summer sun has been showing off. But this new heat? This is next-level. This is “open the door and immediately regret everything” heat. And let’s be honest — it’s starting to test even the most dedicated among us.

So first things first: this is not the time to be reckless. Yes, we have goals.

Yes, we want to stay consistent. But this kind of heat isn’t just uncomfortable — it can be dangerous if we don’t train smart. The good news? We can still show up without showing out in King Edward VII Memorial Hospital.

Here’s how we keep our wellness intact while staying true to our mission — even when it feels like the sun is personally out to humble us.

1, Dial it down, don’t drop it off

You don’t need to crush a 90-minute workout in a heatwave. You just need to move. Maybe your 5K run becomes a brisk 20-minute walk.

Maybe your usual HIIT class becomes low-impact strength training indoors. What matters is momentum — not the madness.

“Movement modified is still movement made.”

2, Early or late. Period

If you’re working out outdoors, those early-morning or post-sunset hours are your new best friends.

Not only are the temps a little more forgiving, but so is your body. Midday workouts under direct sun? Unless you’re trying to become a cautionary tale, don’t do it!

3, Hydrate like it’s your full-time job

You already know this, but it’s worth repeating louder than your internal "I’m fine" voice: drink water before, during, and after any physical activity.

And if you're sweating buckets, consider electrolyte support — think coconut water, electrolyte tablets, or even a pinch of sea salt in your water bottle. Dehydration sneaks up fast and hits harder in the heat.

4, Cool the body, not just the room

Cold showers, damp towels, indoor fans, ice packs on your pulse points — these are your tools. Don’t wait until you're overheating to try and cool down. Prep your space and your body before you move.

5, Listen to your body like it owes you rent

Lightheaded? Nauseous? Heart racing in a weird way? That’s your cue to stop. Not push. Not push “just five more minutes.” Stop! This isn’t the season to play superhero. Rest is not a weakness — it’s a strategy.

6, Nutrition matters even more in the heat.

Heavy meals and super sugary snacks can drag you down faster when your body’s already working overtime to stay cool. Stick with light, nutrient-dense options — fruits, veggies, lean proteins, smoothies. Think fuel, not filler.

So yes, it’s hotter. Yes, it’s harder. But no, this doesn’t mean we give up on ourselves until September.

Let this be the season where you prove your consistency isn’t based on perfect conditions — but on a real, lasting commitment to your wellbeing.

Adjust, adapt, protect yourself — and stay in the game.

You’ve come too far to be derailed by a little heatwave (OK, a big one).

Let’s keep showing up — smart, safe, and sweaty.

See you out there (but preferably in the shade).

Happy Wednesday fitfam! As usual, remain unapologetic about your entire fitness and wellness journey, stay true to yourself and always be honest with your efforts.

Stay safe. Stay hydrated. Stay cool."

• Dre Hinds is a personal trainer, aerobic and yoga instructor and fitness “addict” with more than 20 years’ experience. She specialises in nutrition, weight and sprint training, operating out of HindsSight Fitness and Wellness at the Berkeley Cultural Centre. Contact her onabsbydre@gmail.com or 599-6683. Find her on Facebook, X and Instagram under@Absbydre