Pilates & Wellness During a Heatwave: How to Stay Cool, Active, and Balanced

infomovewellpilate
Jul 11
2 min read

When temperatures soar, it can be tempting to skip movement altogether—but staying active in a heatwave is possible (and even beneficial!) if done mindfully. At MoveWell Pilates, we believe well-being isn’t just about exercise; it’s about listening to your body, protecting your energy, and making small choices that support your health throughout the day.

Here’s how to look after your mind, body, and movement practice when it’s hot outside:

1. Move Mindfully – Not Intensely

During extreme heat, it’s important to adjust your expectations. Now is not the time to push your limits—it’s the time to move with awareness. Pilates is a fantastic low-impact option that focuses on breath, alignment, and control, which makes it ideal during warmer weather.

Try this:

Shift your practice to early mornings or late evenings when it’s cooler.
Focus on breathwork, stretching, and mobility to support circulation and reduce stiffness.

2. Stay Hydrated – All Day Long

Dehydration can sneak up on you in a heatwave, especially if you’re exercising. Don’t wait until you’re thirsty—make hydration a constant habit.

Top tips:

Aim for regular sips throughout the day, not just big gulps before or after a session.
Add electrolytes or a pinch of sea salt if you’ve been sweating heavily.
Infuse water with lemon, cucumber, or mint for a refreshing twist.

3. Listen to Your Body – It’s Okay to Rest

Your energy levels may naturally dip during very hot weather. Respect that. You’re not lazy or losing progress—you’re honouring what your body needs.

If you’re feeling:

Sluggish
Headachy
Dizzy or overly fatigued

...take it as a sign to slow down or rest. A short, seated breathing practice or gentle side-lying Pilates series can still offer benefit without overexertion.

4. Nourish with Cooling Foods

What you eat can support how your body copes with heat. Light, fresh, water-rich foods help with hydration and digestion—two things that can be challenged in hot weather.

Opt for:

Watermelon, cucumber, berries.
Leafy greens and citrus fruits.
Smoothies or chilled soups like gazpacho.

Avoid heavy, overly processed foods that can leave you feeling sluggish and bloated.

5. Create a Cool & Calming Space

Make your home or workout space as heat-friendly as possible:

Close blinds during the day to keep rooms cooler.
Use fans or open windows in the evening to bring in airflow.
Lay down a cool towel or use a mist spray during your Pilates session.
Practice legs-up-the-wall for a cooling, calming effect.

6. Protect Your Sleep & Mental Wellbeing

Heat can disrupt your sleep and mood, leaving you irritable or anxious. Keep your well-being in check with the following:

Take cool showers before bed
Avoid screens late at night (they add heat and stimulation)
Do a few minutes of gentle stretching or mindfulness before sleep
Stay connected—heatwaves can make us feel tired and withdrawn, so check in with others and talk about how you’re feeling

In Summary:

Pilates is a brilliant way to stay active in a heatwave—just remember to modify your approach, hydrate often, and nourish your whole self, not just your fitness goals. Movement is medicine, but so is rest, good food, connection, and sleep.

Stay cool, stay kind to your body, and we’ll see you on the mat.