Your guide to safe summer workouts

Summer is here — the perfect time to take your workout routine outdoors.

While exercising in the fresh air offers many benefits for both your physical and mental health, it also comes with potential risk of injury.

No matter if it’s hiking, running, playing pickleball or enjoying water sports, it’s important to know how to stay safe while exercising outdoors. This guide will help you navigate the hazards and ensure you can enjoy every moment of your active summer.

Choose a safe location

Choosing the right location is a good first step in minimizing risk while exercising outside.

“There’s no substitute for adequate preparation,” says Joseph Labrum, MD, an orthopedic and sports medicine physician with MultiCare Rockwood Clinic. “Know where you’re going, plan for changes and the unexpected.”

Keep the following tips in mind when selecting a safe location for your activity:

• Ensure the area is safe and well-lit; consider factors like cellphone reception and closeness to assistance
• Exercise away from busy roads to reduce exposure to air pollution and allergens, which can worsen in the heat
• Opt for shaded trails to reduce heat exposure
• Select the most appropriate footwear based on the surface and your personal risk factors, such as high-top boots for ankle support on rocky or uneven terrain
• Learn how to be safe on the water, if participating in a water activity

Prepare for the weather

Even though we typically experience fairly mild temperatures in the Pacific Northwest, the most significant concern during summer exercise is heat-related illness, including heat exhaustion, heat stroke and dehydration.

Heat cramps may start as muscle spasms and can escalate to heat exhaustion, which includes symptoms like nausea, vomiting, dizziness and fatigue.

If left unchecked, this can progress to heat stroke, a life-threatening emergency marked by confusion, loss of consciousness and even coma or death in extreme cases.

“Unlike a sprain, strain or fracture, heat-related conditions are largely preventable with adequate preparation,” Dr. Labrum says.

He suggests being aware of how your body responds to heat and to consider the following:

• Dress in layers that can easily be removed as the temperature outside — and your body temperature — rises. Wear lightweight, breathable fabrics that are UV-protective.
• Exercise in the early morning (before 10am) or late evening (after 6pm) when temperatures are cooler and UV rays are less intense.
• Reduce workout intensity during extremely hot days.
• Check the weather forecast and UV index before heading out.
• Allow your body time to acclimate to higher temperatures.
• Incorporate more rest periods than you do in cooler weather.

Protect yourself from the sun

Sun exposure can lead to painful sunburn, premature skin aging and an increased risk of skin cancer.

Apply a broad-spectrum sunscreen — SPF 30 or higher — generously to all exposed skin at least 15-20 minutes before going outside. Reapply every two hours, or more frequently if you’re sweating heavily.

“A common misconception is that individuals with pigmented skin cannot get sunburned; this is untrue, as everyone is susceptible to sun damage,” Dr. Labrum adds. “Similarly, don’t assume cloud cover means you’re safe from UV rays; they can penetrate clouds and still cause sunburn.”

In addition to sunscreen, wearing a wide-brimmed hat can protect your face, scalp and neck, and UV-blocking sunglasses will shield your eyes and the delicate skin around them.

Whenever possible, plan your route or workout area to include shaded spots so you can take breaks that help your body cool down.

Stay hydrated

“We know we need to stay hydrated, but what’s important to remember is that if you wait until you’re thirsty, you’re already dehydrated,” Dr. Labrum says.

Take a proactive approach and begin hydrating well before you start your workout. Continue to drink water during your exercise and replenish fluids afterward.

The exact amount varies based on individual needs, activity level and weather conditions, but it’s good practice to carry a water bottle and sip frequently. For longer or more intense workouts in the heat, consider sports drinks or electrolyte supplements to replenish vital minerals.

Be aware of early warning signs of dehydration like dry mouth, dark yellow urine, dizziness, headache and fatigue. If you notice these symptoms, stop exercising, find a cool place and rehydrate immediately.

Listen to your body

When the weather goes from rain every day to blue skies, it’s tempting to jump in and continue from where you were last summer — but doing so can increase your risk of injury.

“We’ve all fallen into the trap of thinking, ‘I’ve done this in the past, I should be able to do it now,’” Dr. Labrum says. “But be honest with yourself about your current fitness level and what your limitations are versus your past capabilities.”

Begin with a warm-up, including light cardio and dynamic stretching, to prepare your muscles and joints for activity, he advises.

“Be progressive — if it’s an activity you haven’t done in a while, reintroduce it in a gradual fashion,” Dr. Labrum adds.

For instance, with a popular high-impact sport like pickleball that involves sudden starts and stops, it’s essential to build up your stamina and fitness progressively. Practice leisurely at first to decrease your risk of injury.

Also, be prepared to modify your workout based on the heat and how you’re feeling. Don’t push yourself too hard on extremely hot days.

Post-activity care

Your care routine shouldn’t end when your workout does. Just as you should warm up before exercising, it’s important to cool down by gradually reducing intensity rather than stopping abruptly.

“Stretching and cooling down go hand in hand,” Dr. Labrum explains. “Engage in light activity like walking, followed by stretching your muscles while they’re still warm.”

Not only does this prevent muscle soreness, but it also helps your heart rate return to normal.

“Also, don’t forget to replenish what was lost — that includes water, electrolytes and nutrition,” he adds.

Eat a balanced snack or meal containing carbohydrates and protein soon after your workout.

If you’re injured

“In terms of initial treatment for minor injuries, the tried-and-true RICE method (rest, ice, compression, elevation) can be effective,” Dr. Labrum says. “Over-the-counter anti-inflammatory medications may also help.”

However, if you experience severe pain or a sudden loss of ability to use a joint, it’s best to seek medical attention from emergency or urgent care, an orthopedic specialist or your primary care provider, depending on the level of injury.

Stay safe while staying active

Exercising outdoors in the summer can be incredibly rewarding — as long as you plan wisely. With proper preparation — and taking care of yourself before, during and after your workouts — you can safely enjoy all that outdoor activities have to offer.