Staying Active in the Summer Heat: What You Need to Know

Longer days and sunny weather make summer a popular time to get active outdoors. But when temperatures rise, so do the risks of dehydration, overheating, and fatigue. Whether you're walking, running, biking, or training for a race, it's important to adjust your routine for the heat.

At Elite PT, we encourage movement year-round—but with smart habits that protect your health and performance.

Know the Signs of Overheating

Pushing through discomfort can sometimes do more harm than good. Watch for:

• Dizziness or lightheadedness
• Excessive sweating followed by chills
• Nausea or muscle cramps
• Unusual fatigue or confusion

These can be signs of heat exhaustion or heat stroke—and are your body’s way of telling you to slow down.

Tips for Safe Summer Workouts

A few small adjustments can make your warm-weather workouts safer and more enjoyable:

• Time it right: Exercise early in the morning or later in the evening when it’s cooler.
• Hydrate often: Drink water before, during, and after activity. Don’t wait until you feel thirsty.
• Dress smart: Wear light-colored, breathable clothing and use sunscreen.
• Ease into it: Give your body time to adjust to the heat, especially at the start of the season.
• Listen to your body: Take breaks as needed, and don’t push through signs of heat stress.

Support Your Recovery

Heat places extra demands on your body, making post-workout recovery even more important. Stretch, cool down properly, and get enough rest (including sleep!) to help your muscles recover.

If you're managing an injury or working on a fitness goal with us at Elite PT, talk to your therapist about how to safely stay active during the summer months. With the right strategy, you can make the most of the season—without the setbacks.