{"id":37361,"date":"2025-05-22T17:56:52","date_gmt":"2025-05-22T17:56:52","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=37361"},"modified":"2026-04-23T23:47:29","modified_gmt":"2026-04-23T23:47:29","slug":"your-guide-to-safe-summer-workouts","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/your-guide-to-safe-summer-workouts\/","title":{"rendered":"Your guide to safe summer workouts","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>Summer is here \u2014 the perfect time to take your workout routine outdoors.<\/p>\n<p>While exercising in the fresh air offers many benefits for both your physical and mental health, it also comes with potential risk of injury.<\/p>\n<p>No matter if it\u2019s hiking, running, playing pickleball or enjoying water sports, it\u2019s 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.<\/p>\n<h2><strong>Choose a safe location<\/strong><\/h2>\n<p>Choosing the right location is a good first step in minimizing risk while exercising outside.<\/p>\n<p>\u201cThere\u2019s no substitute for adequate preparation,\u201d says <a href=\"https:\/\/updates-www.mccdn.io\/provider\/joseph-labrum\/\">Joseph Labrum, MD<\/a>, an orthopedic and sports medicine physician with MultiCare Rockwood Clinic. \u201cKnow where you\u2019re going, plan for changes and the unexpected.\u201d<\/p>\n<p>Keep the following tips in mind when selecting a safe location for your activity:<\/p>\n<ul>\n<li>Ensure the area is safe and well-lit; consider factors like cellphone reception and closeness to assistance<\/li>\n<li>Exercise away from busy roads to reduce exposure to air pollution and allergens, which can worsen in the heat<\/li>\n<li>Opt for shaded trails to reduce heat exposure<\/li>\n<li><a href=\"https:\/\/updates-www.mccdn.io\/vitals\/pro-guide-picking-the-right-shoe-for-your-activity\/\">Select the most appropriate footwear<\/a> based on the surface and your personal risk factors, such as high-top boots for ankle support on rocky or uneven terrain<\/li>\n<li><a href=\"https:\/\/updates-www.mccdn.io\/vitals\/tips-to-keep-your-family-safe-near-the-water\/\">Learn how to be safe on the water<\/a>, if participating in a water activity<\/li>\n<\/ul>\n<h2><strong>Prepare for the weather<\/strong><\/h2>\n<p>Even though we typically experience fairly mild temperatures in the Pacific Northwest, the most significant concern during summer exercise is <a href=\"https:\/\/updates-www.mccdn.io\/vitals\/beat-the-heat-how-to-stay-safe-in-hot-weather\/\">heat-related illness<\/a>, including heat exhaustion, heat stroke and dehydration.<\/p>\n<p>Heat cramps\u00a0may start as muscle spasms and can escalate to\u00a0heat exhaustion, which includes symptoms like nausea, vomiting, dizziness and fatigue.<\/p>\n<p>If left unchecked, this can progress to\u00a0heat stroke, a life-threatening emergency marked by confusion, loss of consciousness and even coma or death in extreme cases.<\/p>\n<p>\u201cUnlike a sprain, strain or fracture, heat-related conditions are largely preventable with adequate preparation,\u201d Dr. Labrum says.<\/p>\n<p>He suggests being aware of how your body responds to heat and to consider the following:<\/p>\n<ul>\n<li>Dress in layers that can easily be removed as the temperature outside \u2014 and your body temperature \u2014 rises. Wear lightweight, breathable fabrics that are UV-protective.<\/li>\n<li>Exercise in the early morning (before 10am) or late evening (after 6pm) when temperatures are cooler and UV rays are less intense.<\/li>\n<li>Reduce workout intensity during extremely hot days.<\/li>\n<li>Check the weather forecast and UV index before heading out.<\/li>\n<li>Allow your body time to acclimate to higher temperatures.<\/li>\n<li>Incorporate more rest periods than you do in cooler weather.<\/li>\n<\/ul>\n<h2><strong>Protect yourself from the sun<\/strong><\/h2>\n<p><a href=\"https:\/\/updates-www.mccdn.io\/vitals\/know-before-you-go-how-to-protect-yourself-against-uv-rays\/\">Sun exposure<\/a> can lead to painful\u00a0sunburn, premature skin aging and an increased risk of skin cancer.<\/p>\n<p>Apply a broad-spectrum sunscreen \u2014 SPF 30 or higher \u2014 generously to all exposed skin at least 15-20 minutes before going outside. Reapply every two hours, or more frequently if you&#8217;re sweating heavily.<\/p>\n<p>\u201cA common misconception is that individuals with pigmented skin cannot get sunburned; this is untrue, as everyone is susceptible to sun damage,\u201d Dr. Labrum adds. \u201cSimilarly, don&#8217;t assume cloud cover means you&#8217;re safe from UV rays; they can penetrate clouds and still cause sunburn.\u201d<\/p>\n<p>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.<\/p>\n<p>Whenever possible, plan your route or workout area to include shaded spots so you can take breaks that help your body cool down.<\/p>\n<h2><strong>Stay hydrated<\/strong><\/h2>\n<p>\u201cWe know we need to <a href=\"https:\/\/updates-www.mccdn.io\/vitals\/stay-hydrated-in-the-spring-and-summer-heat\/\">stay hydrated<\/a>, but what\u2019s important to remember is that if you wait until you\u2019re thirsty, you\u2019re already dehydrated,\u201d Dr. Labrum says.<\/p>\n<p>Take a proactive approach and begin hydrating well before you start your workout. Continue to drink water during your exercise and replenish fluids afterward.<\/p>\n<p>The exact amount varies based on individual needs, activity level and weather conditions, but it\u2019s 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.<\/p>\n<p>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.<\/p>\n<h2><strong>Listen to your body<\/strong><\/h2>\n<p>When the weather goes from rain every day to blue skies, it\u2019s tempting to jump in and continue from where you were last summer \u2014 but doing so can increase your risk of injury.<\/p>\n<p>\u201cWe\u2019ve all fallen into the trap of thinking, \u2018I\u2019ve done this in the past, I should be able to do it now,\u2019\u201d Dr. Labrum says. \u201cBut be honest with yourself about your current fitness level and what your limitations are versus your past capabilities.\u201d<\/p>\n<p>Begin with a warm-up, including light cardio and dynamic stretching, to prepare your muscles and joints for activity, he advises.<\/p>\n<p>\u201cBe progressive \u2014 if it\u2019s an activity you haven\u2019t done in a while, reintroduce it in a gradual fashion,\u201d Dr. Labrum adds.<\/p>\n<p>For instance, with a popular high-impact sport like pickleball that involves sudden starts and stops, it&#8217;s essential to build up your stamina and fitness progressively. Practice leisurely at first to decrease your risk of injury.<\/p>\n<p>Also, be prepared to modify your workout based on the heat and how you&#8217;re feeling. Don&#8217;t push yourself too hard on extremely hot days.<\/p>\n<h2><strong>Post-activity care<\/strong><\/h2>\n<p>Your care routine shouldn&#8217;t end when your workout does. Just as you should warm up before exercising, it\u2019s important to cool down by gradually reducing intensity rather than stopping abruptly.<\/p>\n<p>\u201cStretching and cooling down go hand in hand,\u201d Dr. Labrum explains. \u201cEngage in light activity like walking, followed by stretching your muscles while they\u2019re still warm.\u201d<\/p>\n<p>Not only does this prevent muscle soreness, but it also helps your heart rate return to normal.<\/p>\n<p>\u201cAlso, don\u2019t forget to replenish what was lost \u2014 that includes water, electrolytes and nutrition,\u201d he adds.<\/p>\n<p>Eat a balanced snack or meal containing carbohydrates and protein soon after your workout.<\/p>\n<h2><strong>If you\u2019re injured<\/strong><\/h2>\n<p>\u201cIn terms of initial treatment for minor injuries, the tried-and-true RICE method (rest, ice, compression, elevation) can be effective,\u201d Dr. Labrum says. \u201cOver-the-counter anti-inflammatory medications may also help.\u201d<\/p>\n<p>However, if you experience severe pain or a sudden loss of ability to use a joint, it&#8217;s best to seek medical attention from emergency or urgent care, an orthopedic specialist or your primary care provider, <a href=\"https:\/\/updates-www.mccdn.io\/patient-resources\/healthy-living\/where-to-seek-care\/\">depending on the level of injury<\/a>.<\/p>\n<h2><strong>Stay safe while staying active<\/strong><\/h2>\n<p>Exercising outdoors in the summer can be incredibly rewarding \u2014 as long as you plan wisely. With proper preparation \u2014 and taking care of yourself before, during and after your workouts \u2014 you can safely enjoy all that outdoor activities have to offer.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>Summer is here \u2014 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\u2019s hiking, running, playing pickleball or enjoying water sports, it\u2019s important to know how to [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":451,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127,95],"tags":[170],"class_list":["post-37361","post","type-post","status-publish","format-standard","hentry","category-healthy-living","category-orthopedics","tag-summer-safety"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Your guide to safe summer workouts - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"From injury prevention to sun protection, get tips for staying safe while exercising in the great outdoors during summer heat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/updates-www.mccdn.io\/vitals\/your-guide-to-safe-summer-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your guide to safe summer workouts - 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