How to Exercise Safely in Hong Kong's Summer Heat

Hong Kong summers can make even a short workout feel exhausting. With temperatures regularly reaching the high 20s to low 30s°C and humidity often above 80%, exercising outdoors isn't just uncomfortable—it can become dangerous if you don't take precautions. As someone who has lived, run and hiked in Hong Kong for years, I've had to adapt my routines to stay active without overheating. Here are a few approaches that have worked well for me.

Work Out in Air-Conditioned Malls

I know I know, that's for aunties and uncles, right? Well, I guess that makes me an uncle.. It's not as glamorous as a nice gym, but getting your steps in or climbing a few flights of stairs in an air-conditioned environment is far better than skipping exercise altogether. Now, just to be clear, I don't lift weights inside IFC or do burpees in Pacific Place. What I will do from time to time if it's just too hot out, is do a light jog in the tunnel connecting Pacific Place to Admiralty station (outside of peak rush hour!), or I'll climb up stairs. The main advantage, of course, is choosing somewhere where there is AC. Take advantage of the significant large indoor areas that are air-conditioned and choose windows of time when there are fewer people.

Use Hong Kong's MTR Walkways

When I first moved to Hong Kong, I would walk from Hong Kong station to Central station as part of my morning commute and didn't fully appreciate how pleasant it was to be able to walk such a distance in a (mostly) air-conditioned space. This is such a great feature and one that I miss when I spend time in NYC during the summer and am waiting on a steamy subway platform. There are quite a few of these indoor extensions connecting the MTR with different parts of the city. Even when not working out, it's definitely worth planning your movements around these spaces to minimise the time you spend outdoors.

Exercise at the Beach

Well, this one is a bit of a no-brainer, but seriously, something I've worked into a routine is jogging on the beach and then taking a dip in the water as a way to cool down. My favourite beach is Chung Hom Kok, just because I love the bus ride there from Central, but Stanley, Shek-O and of course Tai Long Wan in Saikung are all great, too. The advantage of beach workouts is that you have immediate access to the water afterwards to cool down. Even a short walk along the shoreline or a light jog before cooling off with a swim can be far more pleasant than running through Central in the middle of the afternoon. On the days when it's the hottest, the water isn't always refreshing and, as we all know, it can be gross. A few pointers to keep in mind here since you're still exposed to the elements...:

1. don't swim in the ocean after rain (runoff = bad for health)
2. wear sunscreen!
3. try to swim somewhere where you can shower right afterwards to rinse off that fragrance from the harbour :)
4. avoid swimming in a storm, or when there's a chance of lightning.

If you don't feel like jogging (don't want sand getting into clothes/shoes) you can just doing an ab workout. OR... just head into the water and skip everything else...

Make the Most of Your Apartment

I think we all got used to this during covid.. One thing that became a habit for me (since I don't have a gym in my building) is to do most of my working out in my apartment (weights, abs and light calisthenics) and then to head to my roof for a limited (can't stress that enough) and shaded workout where I did a bit of cardio. The advantage is that it's shaded AND that it's within a stone's throw of my flat so I can quickly go back down afterwards to cool off. Before heading outside, I'll usually fill a water bottle, put on sunscreen, and freeze the gel insert in my cooling scarf. None of these completely eliminate the effects of the heat, but together they make short outdoor workouts much more comfortable. One piece of gear I rely on is our Cooling Scarf with Gel Pack, which helps me stay cooler while walking or exercising outdoors.

The Best Times to Exercise Outdoors in Hong Kong

• Before 8:00 a.m.
• After sunset
• Avoid the hottest hours (roughly 11 a.m.–4 p.m.)
• Check the heat index before heading out and the Hong Kong Observatory to see if there's a heat advisory in effect
• Skip strenuous outdoor exercise when official heat warnings are in effect

Staying Cool During Outdoor Exercise

Hopefully these ideas help you stay active while exercising safely during Hong Kong's hot and humid summers. Whether you're heading to the beach, making use of air-conditioned spaces, or simply adjusting the time of day you work out, a little planning goes a long way. Stay hydrated, wear sun protection, and listen to your body. If you begin to feel unwell, seek medical attention immediately, as heat-related illnesses can become serious very quickly. For more information on heat-related illness and current heat warnings, visit the Hong Kong Observatory. It's also worth checking the weather forecast before planning an outdoor workout or hike. Hong Kong's hot and humid summer doesn't have to mean putting your fitness goals on hold. Choosing cooler locations, exercising at cooler times of day, staying hydrated and using the right gear—you can continue enjoying the outdoors safely. Looking for another way to stay comfortable outdoors? If you're looking for another way to stay comfortable outdoors, our Cooling Scarf with Gel Pack is designed to help make hot, humid days a little more manageable.

Escape the heat. Stay safe. Stay cool.