Summer Fitness in Sai Kung & Hong Kong Beating the Heat While Staying Active

Summer has just hit Hong Kong! After a gorgeous winter and mild spring, we sometimes forget just how hot and humid HK can get and what that means for hot weather exercise.

Most of us want to maintain our fitness during the Summer, especially in Sai Kung, which is the outdoor playground of Hong Kong.

Hiking in HK's Summer Heat

It’s important to ensure you don’t succumb to heatstroke, which can be very dangerous, so here are my four handy tips on exercising safely and effectively during Hong Kong’s hot summers.

1.     Take to the Water. I much prefer the sea to the swimming pool. The sea is warming up about now and so it’s the perfect time to take advantage of Sai Kung’s amazing beaches. The sea contains essential minerals, rather than poisonous chlorine,  and you’ll get your daily grounding in (electrically reconnects you to the earth and optimises your body’s electrical charge, making you healthier). Swimming or playing in the water will keep you cool, but remember to stay hydrated, wear natural sunscreen or cover up to prevent burning. Exposing your skin to the sun for a moderate amount of time (depending on your skin type) is of course highly beneficial for health. Leave those facekinis and chemical sunscreen at home!

Kayaking, SUPing, sailing, windsurfing, wakeboarding, diving snorkelling etc  are all great physical pastimes in the sea during Summer.

2.     Take it Indoors to a Gym. Rain and high heat are part and parcel of the HK Summer unfortunately and so inside fitness options are beneficial. You may want to escape the heat with some aircon as well. Working on your strength in the gym should be a year round pursuit as it’s so important for health and fitness. My gym is a gorgeous inside/outside type gym if you’d like personal help with your programming and form. 24/7 now have a public gym in SK at a reasonable cost per month; just make sure you know how to use the equipment properly to prevent injury.

3.     Don’t Trail Behind. Sai Kung’s trails are too lovely to leave out all summer; just don’t embark on particularly long hikes, especially if you’re new to the trails, and go out early when it’s a bit cooler. Choose shorter and shadier routes, go slower and take plenty of water, snacks and electrolyte. My favourite trail snack is dates and my favourite electrolyte is water, lime juice and Himalayan salt. Choose flatter family trails, like trio beach; Hoi Ha to Tai Tan, Mac 1 etc. Also, choose trails where you can dunk in the sea half way round.

Me in the tough Action Asia 12 (turned into 13) km in April 2025

4.     Sprints are Your Friend. If long runs seem impossible during the heat or rain of Summer, get sprinting instead. Find a 20 m hill and start with 5 x 10 sec sprints and build up from there in distance and repetitions. You’ll get a great cardio workout, boost your metabolism, while improving your speed and power. These will in turn improve your overall running performance.

Whatever you do this Summer, keep moving, stay active and cross train if required!

Ally van de POl is a NASM-CPT Strength & Conditioning Coach, Pain Free Performance Coach, Pain Free Knee Specialist, Senior Exercise Specialist.