Keeping Cool and Hydrated During the QLD Heat

If you're melting where you are today, first of all, you’re not imagining it (it's 41 degrees Celsius where I'm writing from!). This heat is next level. When temperatures climb this high, your usual routine can feel impossible and that’s okay. Staying well during a heat wave isn’t about pushing harder. It’s about working with your body and giving it what it needs to get through the day safely.

Here’s how to keep cool, hydrated, and sane when the heat is doing the most.

Hydration becomes the priority

When it’s this hot, hydration is not optional. Water is important, but it’s not always enough on its own. Sweating heavily means you’re also losing electrolytes, which can leave you feeling tired, dizzy, or flat even if you’re drinking plenty.

Sip fluids consistently throughout the day rather than chugging large amounts at once. Cold water helps, but adding electrolytes or hydration aminos can make a big difference, especially if you’re moving around or training lightly. If plain water feels boring, try icy herbal teas, coconut water, or protein water for something more refreshing.

A good rule of thumb is to drink before you feel thirsty. By the time thirst hits, you’re already playing catch up.

Eat foods that help you cool down

Heavy meals can make the heat feel worse. Your body works harder to digest them, which increases your internal temperature. During a heat wave, lighter meals are your best friend.

Think smoothies, yoghurt bowls, salads with protein, fruit, wraps, and chilled snacks. Water rich foods like watermelon, cucumber, berries, and leafy greens help with hydration while still giving you nutrients. Smoothies with frozen fruit are an easy way to get protein and calories in without turning the kitchen into a sauna.

If your appetite drops in the heat, that’s normal. Focus on eating small amounts regularly rather than forcing big meals.

Training looks different in extreme heat

Not every day is a push day, especially when it’s 41 degrees. Exercising in extreme heat increases stress on your body and can raise the risk of dehydration or heat exhaustion.

If you still want to move, keep it light and intentional. Early morning or late evening walks, short at home sessions, gentle stretching, or yoga are all great options. Swimming is ideal if you have access to a pool or the beach.

And if the idea of exercise makes you want to lie on the tiles, take the day off. Rest is not laziness. It’s recovery, take some hydration aminos or protein water and take it easy. 

Let go of the guilt

Heat waves are physically demanding. Your body is already working overtime just to keep you cool. Taking a rest day does not undo your progress or mean you’ve fallen off track.

Progress is built over weeks and months, not one hot day. Listening to your body and choosing rest when needed is part of being consistent long term.

Cool your environment as much as possible

Close blinds during the hottest part of the day, use fans strategically, and keep showers lukewarm rather than icy to help your body regulate temperature. Wearing loose, breathable clothing also helps more than you might expect.

If you’re heading out, plan around the heat. Short trips, shade when possible, and cold drinks on hand can make a big difference.

The takeaway

During a heat wave, wellness shifts from performance to care. Hydration, nourishment, rest, and cooling down matter more than ticking off a workout or sticking rigidly to a plan.

Give yourself permission to slow down. Drink more. Eat lighter. Move gently or not at all. The heat will pass, and you’ll be better off for respecting your body in the meantime.

Stay cool, stay safe, and take it one day at a time.

*Photo by Valeriia Miller*