Staying Active in Warm Weather

By Rebecca Katzman, MD

Summer is a great time to be active and for many it is a time when physical activity increases. There are so many fun things to do outdoors, especially in this area. Summer is a prime time for hiking, playing baseball, swimming, biking, and many more. These are all ways we can move our bodies without it feeling like a chore. We recommend at least 150 minutes of moderate intensity physical activity every week, and this can be broken down into  smaller blocks of time during the week. Moderate intensity means your heart rate elevates and you break a sweat. You should be able to talk, but not sing. The recommended 150 minutes is true all year, but I find that people tend to feel this goal is more achievable during the summer due to the abundance of activities.

The longer days and sunshine help many people spend more time outdoors. The warmer temperatures, however, can make it easier to become overheated. We want people to make sure they are staying safe when being active outdoors, whether for fun or work.

Make sure to hydrate. Drink water before, during, and after activity. If you are prone to excessive sweating or doing very long endurance activities, then some of the electrolyte drinks may be helpful, but for most people’s level of activity water will hydrate. Wear lightweight, light-colored, loose-fitting clothing. If you are able to get clothing that has built in sun protection, that is an added bonus. Moisture wicking fabric can also help keep you cool and allows your body to regulate its temperature. Wear sweat proof sunscreen. Your skin is designed to regulate your temperature, and damaged skin cannot do that. Try to time being outside to the cooler parts of the day when that is possible. Be outdoors with someone else! Listen to your body and take breaks in the shade when needed. And if it is just too hot to be outdoors, continue to stay active inside.