As summer temperatures continue to rise, outdoor fitness lovers face added challenges. While the heat can be intense, you don’t have to give up your routine to stay safe. With a few smart adjustments and a heightened awareness of how your body responds to heat, you can continue to enjoy the physical and mental benefits of outdoor exercise throughout the entire season.
Hydration: The Foundation of Summer Fitness Safety
Staying properly hydrated is the number one rule when exercising in hot weather. “Drink plenty of water before, during, and after your workout, even if you don’t feel particularly thirsty,” says Dr. Sarah Johnson, a sports medicine expert at the community health center.
For workouts lasting over an hour, alternating between water and sports drinks can help replenish vital electrolytes lost through sweat. Keep a water bottle on hand and sip regularly instead of waiting for thirst to set in.
Dress Smart, Stay Cool
Clothing plays a major role in how your body regulates temperature. Choose lightweight, loose-fitting, and light-colored clothes to stay cool and promote airflow. Local running coach Tom Martinez recommends planning your workouts around the heat:
“Between 10 a.m. and 4 p.m., the sun is usually strongest. Try to exercise during the early morning or late evening instead.”
Don’t forget to apply broad-spectrum sunscreen with SPF 30 or higher 30 minutes before heading out. Reapply every two hours or more frequently if sweating heavily. A wide-brimmed hat and sunglasses add another layer of protection.
Recognize the Signs of Heat Exhaustion
One of the biggest dangers during summer workouts is failing to recognize when your body is overheating. Heat exhaustion can sneak up quickly and usually presents with:
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Headache
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Dizziness or nausea
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Excessive sweating
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Muscle cramps
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Fatigue
“If you start experiencing these symptoms, stop immediately and seek shade or a cool area,” says paramedic Elena Ramirez. Apply cool cloths to your skin and sip water slowly. Many locals use the buddy system to ensure they’re not alone if symptoms appear.
Know When It’s an Emergency: Heat Stroke
Heat stroke is a serious, potentially fatal medical emergency that can occur when the body’s core temperature rises above 103°F. Warning signs include:
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Confusion or disorientation
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Rapid heartbeat
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Hot, red, and dry skin (with little to no sweating)
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Loss of consciousness
“Heat stroke requires immediate 911 emergency care,” says Dr. Johnson. While waiting for medical help, move the person to a cool location, remove excess clothing, and apply ice packs or wet towels to high-heat areas, such as the armpits, neck, and groin. If safe, a cool shower or bath may also help.
To support community wellness, the local parks department has installed cooling stations along public trails. Use these rest stops as needed to cool down and stay hydrated.
Stay Informed, Stay Safe
Exercising outdoors in the summer is doable—with the right preparation. Follow hydration tips, wear the right gear, recognize symptoms early, and never ignore what your body is telling you.
For more information, visit rimrehab.org.
