Summer is a great time to take your workouts outside. Fresh air, longer days, and sunshine can do wonders for your motivation and overall well-being. In fact, a University of Michigan study found that just 20 minutes spent in nature can significantly lower stress hormone levels. But as the temperature rises, so do the risks associated with exercising in the heat. At Progression Physical Therapy, we want to make sure you stay active—and safe—throughout the summer.
Here are six essential tips to help you enjoy your workouts while minimizing your risk of injury or heat-related illness:
1. Avoid Peak Heat Hours
Try to schedule your workouts before 10 AM or after 4 PM. These hours tend to be cooler and come with a lower UV index. Exercising during peak sun hours not only increases the risk of overheating, but it also exposes your skin to harmful UV rays that can lead to long-term damage.
2. Stay Hydrated
Dehydration is one of the most common and dangerous issues during summer workouts. The American Council on Exercise recommends drinking 17–20 oz. of water 2 hours before exercise, 7–10 oz. every 10–20 minutes during, and 16–24 oz. after for every pound lost. Don’t wait until you’re thirsty—by then, you’re already behind.
3. Dress for the Weather
Wear lightweight, breathable clothing that helps wick away sweat. Light-colored fabrics reflect sunlight, helping keep you cooler than dark colors. Consider wearing a hat and sunglasses, and make sure your footwear is appropriate for the activity and environment.
4. Use Sunscreen Every Time
Even on cloudy days, UV rays can cause damage. Apply a broad-spectrum sunscreen with SPF 30 or higher before going outside and reapply every two hours—or more often if you’re sweating heavily. According to the Skin Cancer Foundation, 1 in 5 Americans will develop skin cancer by the age of 70, and 90% of skin aging is due to sun exposure.
5. Know the Warning Signs
Pay attention to how your body feels. If you become dizzy, nauseous, weak, or develop chills, stop exercising immediately and find a cool place to rest. These are signs of heat exhaustion and should never be ignored.
6. Modify Your Routine When Needed
On extremely hot days, don’t be afraid to switch things up. Move your workout indoors, try swimming, or choose a shaded trail instead of direct sun exposure. Staying consistent is more important than pushing through unsafe conditions.
Want Help Designing a Summer Fitness Plan?
Our licensed physical therapists are here to help you stay safe, active, and strong. Whether you’re returning to exercise after an injury or simply want guidance on modifying your routine for the summer heat, we can create a custom plan that fits your goals.
Call us today to schedule a consultation and make the most of your summer fitness safely.
Sources:
- Hunter, M.R., & Gillespie, B.W. (2019). University of Michigan study on nature and stress reduction
- Skin Cancer Foundation. (2023). UV Radiation and Sun Safety
- American Council on Exercise. (2022). Hydration Guidelines for Exercise
- American Academy of Dermatology. (2023). Skin Cancer Facts & Statistics
