By Spooner team members who know what a burning steering wheel feels like

At Spooner, with clinics across the high-heat regions of Arizona and Texas, we understand the physiological challenges of exercising in extreme summer temperatures. Sustained physical activity is essential for musculoskeletal health, cardiovascular function, and overall well-being, but the risks of heat-related illness rise significantly in the summer.

Instead of avoiding movement altogether, a well-informed, strategic approach allows you to stay active safely. Here are five recommendations to help you optimize performance and minimize risk during the summer months.

1. Adjust for Environmental Stressors: Avoid Midday Exposure

Outdoor physical activity in high heat, particularly during midday, significantly increases the risk of heat exhaustion, dehydration, and even exertional heatstroke. According to the CDC, heat-related deaths peak during the hottest hours of the day—typically between 10 a.m. and 4 p.m.

Recommendations:

  • Schedule workouts during early morning hours (4–6 a.m.) or after sunset.
  • Prioritize shaded environments, such as tree-covered trails or structured outdoor stairwells.
  • Avoid heat-reflective surfaces (asphalt, concrete); opt for grass or dirt paths to reduce thermal load.

Caution: Always avoid leaving children or pets outdoors or in vehicles, even briefly. Pavement temperatures can exceed 140°F, leading to burns and heat-related complications in minutes.

2. Prioritize Hydration and Electrolyte Balance

Dehydration and electrolyte imbalance can impair thermoregulation, increase cardiovascular strain, and compromise neuromuscular performance. Simply drinking water post-activity is insufficient.

Hydration strategy:

  • Begin hydrating at least 12 hours before activity.
  • Maintain consistent fluid intake during exercise (approximately 5–10 oz every 15–20 minutes).
  • Supplement with electrolytes (sodium, potassium, magnesium) if engaging in moderate to vigorous activity for more than 30 minutes in high heat.

Many Spooner therapists and trainers use single-serve electrolyte packets or tablets to maintain consistent intake throughout the day. Look for products with 300–700 mg of sodium per serving for optimal replenishment.

3. Recognize Early Signs of Heat Illness—and Respond Immediately

Heat-related illnesses exist on a spectrum—from mild dehydration to life-threatening heatstroke. Symptoms may escalate quickly without appropriate intervention.

Red flag symptoms include:

  • Persistent nausea or dizziness
  • Muscle cramping
  • Goosebumps or chills during heat exposure
  • Inability to regulate heart rate post-exercise

If these symptoms emerge, cease activity immediately, seek shade or an indoor environment, begin cooling the body with cold compresses or wet towels, and rehydrate. If symptoms persist, seek medical attention.

4. Leverage Indoor Alternatives Strategically

Environmental modification is one of the most effective ways to reduce heat-related risk. Structured indoor environments allow for uninterrupted, consistent training while reducing physiological strain.

Indoor movement options:

  • Train with a Spooner personal training professional in a climate-controlled clinic
  • Utilize public indoor spaces (gyms, malls, recreation centers) for aerobic activity
  • Consider walking pads or home workout programs for convenience and flexibility
  • Explore aquatic therapy or pool-based exercise when available for joint-friendly, temperature-regulated activity

Spooner clinicians routinely modify programming based on environmental conditions—preserving training goals without compromising safety.

5. Redefine Success: Prioritize Daily Movement Over Intensity

In extreme heat, consistency and sustainability outweigh intensity. Shorter bouts of movement, spread throughout the day may be more beneficial and safer than a single prolonged workout.

Recommended shift in mindset:

  • “Move for 15–20 minutes” is a productive alternative to a 5-mile run
  • Stretching, mobility work, or low-impact strength training indoors are effective and valid
  • Adapt your programming weekly based on forecasted conditions and recovery status

Even low-to-moderate intensity movement improves circulation, reduces joint stiffness, and supports musculoskeletal health—especially during the seasonal dip in outdoor training volume.

Professional Support for Safe, Effective Summer Movement

If you’re unsure how to modify your exercise routine safely or want to improve performance while minimizing risk, Spooner’s team of physical therapists, occupational therapists and personal trainers can help.

We design individualized movement plans based on your health status, goals, and environmental considerations—ensuring sustainable progress without compromising safety.

Ready to get started? Request an appointment with a Spooner team member today!
Check out our Hydration podcast: “Are you hydrated?”
Want to learn more about the effects of dehydration on athletic performance? Check out our blog “Effects of Dehydration on Athletic Performance”