Beat the Heat: Tips for Staying Cool and Protecting Your Body During a Heat Wave

Christina Serzan, PT, DPT
5 days ago
2 min read

When temperatures soar, it's important to take extra precautions to protect your health. Heat waves can increase your risk of dehydration, heat exhaustion, muscle cramps, and fatigue—especially if you're recovering from an injury or managing a chronic condition.

At our physical therapy office, we want to help you stay safe, comfortable, and active all summer long. Here are some simple ways to beat the heat while keeping your body healthy.

1. Stay Hydrated

Water is your body's natural cooling system. During hot weather, you lose more fluids through sweat, even if you're not exercising.

Hydration Tips:

Drink water consistently throughout the day.
Increase your fluid intake if you're exercising or spending time outdoors.
Limit sugary drinks and excessive caffeine, which can contribute to dehydration.

2. Exercise at the Right Time

Staying active is important, but timing matters during extreme heat.

Try to:

Exercise early in the morning or later in the evening.
Choose shaded areas or move your workout indoors.
Take frequent breaks and listen to your body.

If you experience dizziness, nausea, excessive fatigue, or stop sweating, stop exercising immediately and move to a cool place.

3. Dress for the Weather

Lightweight, loose-fitting, and light-colored clothing helps your body regulate its temperature more effectively.

Don't forget:

A wide-brimmed hat
Sunglasses
Sunscreen with SPF 30 or higher

4. Watch for Muscle Cramps

Hot weather and dehydration can lead to painful muscle cramps, especially during physical activity.

If you develop cramps:

Stop your activity.
Move to a cool location.
Gently stretch the affected muscle.
Drink water or an electrolyte-containing beverage if appropriate.

Persistent or severe cramps should be evaluated by a healthcare professional.

5. Know the Signs of Heat-Related Illness

Recognizing the early symptoms can prevent a more serious medical emergency.

Heat Exhaustion

Heavy sweating
Weakness or fatigue
Headache
Dizziness
Nausea
Cool, clammy skin

Heat Stroke (Medical Emergency)

Confusion
Loss of consciousness
Body temperature above 103°F (39.4°C)
Hot, dry skin or altered sweating

If you suspect heat stroke, call 911 immediately.

6. Keep Moving—Safely

Even during a heat wave, gentle movement can help reduce stiffness and improve circulation.

Consider:

Indoor walking
Stretching
Yoga
Home exercise programs recommended by your physical therapist

If you're recovering from surgery or managing arthritis, staying active in a cool environment can help maintain your progress without putting extra stress on your body.

7. Don't Ignore Pain or Fatigue

Heat places additional stress on your heart and muscles. If you're noticing increased joint pain, swelling, unusual fatigue, or balance issues, it may be time to adjust your activity level or check in with your physical therapist.