Whether running, playing tennis, gardening, or just walking, the summer sun can make your favorite activities more fun. But it also raises your risk of dehydration, heat exhaustion, and other heat-related issues. At Orlin & Cohen, we want you to make the most of the season while keeping your health and safety front and center. Licensed Physical Therapist Kimberly Scheid, DPT, explains what you need to know with tips and advice to help you enjoy sunny summer activities safely.

Why Beating the Heat Matters

Throughout the day, your body works to maintain its core temperature at approximately 98.6°F, with sweating being a primary cooling method during hot summer months. However, sweat doesn’t evaporate as effectively when it’s hot and humid, making it harder for your body to cool down. This can lead to fatigue, muscle cramps, and in more severe cases, heat exhaustion or heatstroke. By taking steps to avoid overheating, you can protect your muscles, joints, and overall health so you can stay active and injury-free all summer long.

Signs of Heat Exhaustion and Heatstroke

Heat-related illnesses can progress quickly, which makes knowing the warning signs critical, especially if you’re outside without access to shade, air conditioning, or water.

Symptoms of Dehydration, Heat Exhaustion, and Heatstroke

Mild dehydration may cause:

• Thirst
• Dry or sticky mouth
• Headache
• Muscle cramps

Severe dehydration or heat exhaustion can cause:

• Rapid breathing
• Confusion or irritability
• Dizziness
• Fast heart rate

Heatstroke is a medical emergency and can be life-threatening. Call 911 and seek immediate medical attention if you notice:

• Body temperature of 104°F or higher
• Hot, flushed, or dry skin (no sweating)
• Nausea or vomiting
• Slurred speech
• Seizures
• Loss of consciousness

Outdoor Heat Survival Tips

Exercising or spending time outdoors doesn’t have to be risky; you need to be strategic about how and when you do it.

Best times of day for outdoor activity

Avoid the hottest hours of the day, 10 a.m. to 4 p.m., when the sun is most intense. Instead, aim for early mornings or evenings, when temperatures are cooler and your risk for heat-related illness is lower.

Shade and sunscreen essentials

Protecting your skin is essential to keeping your body cool. Choose light-colored, loose-fitting, sweat-wicking clothing and top it off with a wide-brimmed hat for extra shade. Apply a water—and sweat-resistant sunscreen with SPF 50 or higher and reapply every two hours, or more often if you’re sweating.

Stay hydrated the right way

When you sweat, you’re losing more than water. You’re also losing electrolytes, like sodium, that help keep your muscles and nerves functioning properly.

• Before activity: Drink at least two glasses of water.
• During activity: Sip on electrolyte-rich drinks such as sports beverages, coconut water, or electrolyte-infused water.
• After activity: Rehydrate with water and pair it with a protein-rich snack to aid muscle recovery.

If you’re transitioning your workouts from indoors to outdoors, give your body 1–2 weeks to adjust to the heat. Start slowly and increase your intensity gradually to avoid unnecessary strain. Summer is the perfect time to get moving, but it’s also a season when your body works harder to stay cool and protected. By knowing the signs of heat illness, staying hydrated, and being smart about sun exposure, you can enjoy everything the season offers safely. If the heat, an injury, or lingering pain keeps you from doing what you love, schedule an appointment with Orlin & Cohen today. Our board-certified, fellowship-trained orthopedic specialists and physical therapists can help you get back to feeling your best.