Beat the Heat: Preventing Injury During Summer Activities

Summer in the Pacific Northwest means longer days, beautiful trails, and more time spent enjoying the outdoors. But as temperatures rise, so does your risk for heat-related injuries—especially during physical activities like hiking, biking, running, or team sports.

What many people don't realize is that heat doesn't just lead to dehydration—it also affects your muscles, joints, and coordination, increasing your risk for orthopedic injuries like sprains, strains, and falls.

Why Heat Affects Your Body More Than You Think

When your body gets overheated:

• Muscles fatigue faster, reducing strength and stability

• Coordination and focus decline, making falls and missteps more likely

• Hydration levels drop, which can impair joint lubrication and muscle performance

• Overexertion becomes dangerous, potentially leading to cramps, fainting, or heatstroke

Combined, these factors make it more likely that a simple outdoor activity could result in a twisted ankle, pulled muscle, or even a serious fall.

Tips to Stay Cool and Injury-Free This Summer

Here's how to protect your body while still making the most of summer adventures:

1. Plan Around Peak Heat

Avoid outdoor workouts or sports during the hottest part of the day—typically 11 AM to 4 PM. Early mornings or evenings are safer and cooler.

2. Hydrate Before, During, and After

Don't wait until you feel thirsty. Drink water regularly throughout the day, and consider electrolytes if you're sweating heavily. Proper hydration supports muscle function and joint health.

3. Wear Breathable, Supportive Gear

Lightweight, moisture-wicking clothing helps regulate body temperature. For activities like hiking or running, supportive shoes with good traction can help prevent falls, especially when you're fatigued.

4. Know the Signs of Overheating

If you experience dizziness, nausea, muscle cramping, or confusion, stop your activity and cool down immediately. These could be signs of heat exhaustion or heatstroke—both of which require immediate attention.

5. Listen to Your Body

Fatigue is a warning sign. If your muscles start to feel weak or your movements less coordinated, it's time to take a break. Pushing through could lead to injuries that take weeks to heal.

When to Seek Orthopedic Care

If you suffer a fall, strain, or joint pain that doesn't resolve within a few days, it's best to consult an orthopedic specialist. At Proliance Orthopedic Associates, our experienced team is here to help diagnose and treat injuries so you can get back to your summer safely.

Enjoy the Sunshine—Without the Setbacks

Warm weather is meant to be enjoyed—but it's important to move smarter, hydrate well, and know your limits. With the right precautions, you can keep doing what you love while staying injury-free all season long.