Managing The Summer Heat

Summer offers a unique, joyous, and immersive experience, but managing the summer heat is a different story. Whether you’re running, hiking, biking, or simply enjoying the great outdoors, the warmth of the sun and the freedom of the open air create an unparalleled sense of exhilaration.

However, managing the summer heat can bring several challenges, impacting anyone who spends time outdoors. Although high temperatures can be invigorating, if not careful , it can be hazardous. As your body works to regulate internal temperature, over-exertion in the heat can lead to mild or even dangerous conditions, impacting your body’s performance and health.

Risks of NOT Managing The Summer Heat Mindfully

Dehydration

Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of cellular electrolytes, such as  sodium, potassium, and magnesium, that affects bodily functions.  When this balance is off dehydration begins creating havoc with bodily functions.

Some signs of dehydration: excessive thirst, dry mouth, increased or decreased urination, change in color of urine, inability to urinate, fatigue, dizziness, confusion, nausea.

Overexertion and Fatigue

High temperatures and humidity increase the stress on your body, making it harder to maintain normal physiological functions. When you push your body beyond its limits, especially in the heat, you risk muscle fatigue and overuse injuries such as strains, sprains, and stress fractures.

Heat Stroke and Heat Exhaustion

Heat exhaustion occurs from prolonged exposure to high temperatures and inadequate hydration, with symptoms like heavy sweating, weakness, dizziness, and nausea. If untreated, it can escalate to heat stroke, a life-threatening condition marked by a rapid pulse, dry skin, confusion, and loss of consciousness.

Heat stroke happens when the body’s cooling mechanisms fail, often due to intense physical activity in hot weather, leading to an inability to regulate internal temperature.

Muscle Cramps

Muscle cramps can occur due to dehydration and electrolyte imbalances from excessive sweating. When your body loses too much fluid and essential minerals like sodium and potassium, muscle fibers can contract involuntarily, causing painful cramps. These cramps can hinder physical activity and lead to more severe issues if not promptly addressed.

Kidney Problems

When your body loses too much fluid through sweating and inadequate hydration, it can lead to decreased kidney function, causing waste products to build up in your blood. Severe dehydration can also cause kidney stones and, in extreme cases, kidney failure. Prolonged heat exposure combined with insufficient fluid intake strains the kidneys, impairing their ability to filter blood effectively.

Tips for Safe Summer Activities

• Hydration:  Drink plenty of water throughout the day as well as add in an electrolyte drink such as coconut water.  There are plenty of commercial electrolyte drinks such as gatorade, however please read labels, avoid any drink with added sugar, fake sugar or dyes. Electrolyte drinks come in liquid form or a powder that you can mix with water. You can also have electrolytes in a non-liquid form such as electrolyte gummies or bars, dried fruit such as dates or salty foods.
• Clothing: Wear light, breathable, wick away clothing made from technical fabric or merino wool.  Merino wool is the best natural fabric for regulating temperature and comes in a variety of weights or thickness designed for different temperatures.  I myself wear merino wool all year round – socks, shoes, shirts (sleeveless, short and long sleeved, turtlenecks), leggings, underwear, hats, scarves or gators.
• Accessories: Use a hat and sunglasses.
• Shade: Seek shady areas or exercise during cooler parts of the day.
• Sunscreen: Protect your skin from UV rays.
• Warm-Up Routine: Incorporate dynamic stretching before any activity and you could even intersperse the dynamic stretching during the activity.  Before any high impact activity such as running always walk up to 10 minutes before beginning the run.
• Listen to Your Body: Most important is to listen to your body.  If you are feeling fatigued, sick, just recovering from illness or injury and the heat is rising your chances of injury or heat related issue are greater because your body is already in a stressed state.  So, take rest days as needed, better to be more conservative than push yourself and lose more time away from the activities you love to do.

Summer activities can be fulfilling and life-enhancing when approached correctly. Our bodies are designed for movement, but pushing too hard or neglecting safety can lead to setbacks. By addressing these summer challenges, you can enjoy all the benefits of outdoor activities while minimizing the risk of injury. Stay safe, stay hydrated, and have a wonderful summer!