The H Dubai > Blog > How to stay fit and beat the heat during summer in Dubai?

How to stay fit and beat the heat during summer in Dubai?


By Gabrielle Chaux


Summer is here and temperatures are rising in the UAE. Finding motivation to work out becomes challenging when the weather gets warmer.


In collaboration with our Health Club colleagues, we have launched a step-by-step guide on how to survive summer while staying fit:

STEP 1 - Hydrate yourself

Cucumber-Infused Water

Staying hydrated throughout the day is essential especially during warm periods. The daily recommendation is 2 litres of water a day. During a workout session, drinking plenty of water avoids the risk of dehydration since the body loses water through sweat. The best advice is to drink when you feel thirsty and always bring a bottle of water with you wherever you go. Some alternatives to regular water can also be adopted:


Take your daily dose of hydration with a homemade flavored water. Simply put the cut fruits of your choice inside a bottle of water and let them infuse for a couple of minutes. These are our favorite and most refreshing recipes:


Strawberry, basil, and lemon flavored water: (for 1 serving)

  • ½ cup of fresh strawberries stemmed and sliced
  • 5 large basil leaves
  • ½ lemon thinly sliced


Lemon, ginger, and cinnamon flavored water: (for 1 serving)

  • ½ lemon thinly sliced
  • 1 small sliced fresh ginger
  • 1 cinnamon stick


Homemade iced tea is also a tasty alternative to drinking water. For 8 servings, heat 8 cups of water in a boiler, add 3 tablespoons of tea leaves and let them infuse for about 5 minutes. Let the preparation cool down naturally. Once it reaches room temperature, add ice cubes, put it in the fridge for an hour at least and it is ready to drink.

STEP 2 – Eat food rich in fiber

Nicely Decorated Salad

When the weather is hot, you might feel bloated and heavy. Eating in smaller quantities but more regularly is a solution to ease digestion. In your meal preparation, prefer food which is rich in fiber such as vegetables, fruits, nuts, and grains that will make you feel full but not heavy. The chef suggested some ideas of fresh and easy recipes that you can find in the buffet of our lobby restaurant at Eat & Meat Restaurant:


Caprese salad:

  • 2 ripe tomatoes
  • 1 fresh mozzarella cheese
  • Basil leaves
  • 3 tablespoons of extra virgin olive oil
  • Salt to taste
  • Black pepper


Cut the tomatoes and mozzarella cheese in slices. On a large platter, alternate the tomato slices, mozzarella slices and basil leaves. Spread olive oil on top and season with salt and pepper at your convenience.


Tabbouleh salad:

  • Parsley
  • Tomatoes
  • Green onions
  • Extra fine bulgur
  • Freshly squeezed lemon juice
  • Olive oil


Mix the lemon juice and olive oil to compose the dressing and whisk them together until it is perfectly blended. The Chef’s suggestion: mix the bulgur and dressing, let the preparation soak whilst chopping the vegetables. It will add more flavors and allow Put the chopped ingredients in a bowl, pour the dressing on top and gently toss everything together.

STEP 3 – Prefer indoor and water sports

Hotel Gym in the UAE

Working out is not easy during the hot season. So, take advantage of the long summer days by exercising in the early morning or in the late evening. Avoid the hottest part of the day, from 10 am to 4 pm, to protect yourself from the risk of heatstroke. We have summed up some of the best sports to practice during summer in Dubai.


Indoor sports:

Your local gym is your best partner when summer is around the corner. In fact, every gym is equipped with air conditioning in the UAE. The H Dubai proposes a membership program at Quantum Health Club which gives access to the gym, the pool, and the biking studio Peloton.

Enjoying Yoga in the Sun

Outdoor sports:

Swimming allows you to move your body while not being affected by the heat. It develops body strength by using all groups of muscles. Many hotels in Dubai offer pool day passes and The H Dubai is one of them, so this is the occasion to do a few laps. At The H Dubai, swimming classes are also offered to all age groups for those who want to learn the basics or maintain their shape.


Watersports are also recommended when weather gets hot and Kite beach could be the best place to find your happiness. Located along Dubai’s coast, Kite Beach proposes a large panel of watersports such as stand-up paddle and kayaking but is known as a kite surf spot because it is exposed to the wind.


Perfect blend of spirituality and physical activity, yoga is another discipline that you can easily practice during summer. Either early in the morning or in the evening, yoga moves will slowly strengthen your body without brutality. So, take your mat, exercise from home, or join a yoga class. For example, Super Sup Fit reinvents the traditional fitness classes by proposing yoga, Pilates and HIIT workouts perched on a paddle board while having fun and splashing in the pool.


Every workout should start with a warm-up and must be ended by a 5 to 10 minutes stretching session to avoid injury and slow down your heart rate.

STEP 4 – Wear light clothes

During heatwaves, light colored, and breathable fabrics such as linen and pure cotton are your allies. In fact, these materials let the skin breathe, limit perspiration and do not attract the heat.


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