Physical therapy corner - hydration

It has been one hot summer! While summer is a great time to be active, the heat can challenge your ability to tolerate being outside. Hydration, clothing choices, and knowing the best times of day to be outside can help keep you safe and comfortable when it's hot out. 

First and foremost, always consider your condition based on your medical history, age, and individualized tolerance to heat. The local weather forecast and air quality index can help determine if you can be outside safely. Know the signs of heat-​

related illnesses such as heat exhaustion and stroke. ​

​Clothing choice can impact how you feel and handle sweating when it is hot. Wear loose-fitting clothing made of lightweight materials. Choose light-colored clothing to reflect the sun's rays instead of dark colors, which absorb them.  A lightweight hat can also help you regulate your temperature by keeping your head cool. If you are doing more strenuous activities in the heat, consider applying pro athletes' methods by wetting your clothing or using small amounts of ice to keep you cool.  You can purchase cooling products, such as bandanas, hats, and arm sleeves, designed with small pockets to stuff with ice. You can also buy cooling products that are worn wet, using cold water instead of ice for similar results.  Cooling your head, neck, and core can significantly improve your tolerance to heat. 

Next, it is important to hydrate. Start hydrating before going outside and continue throughout your activity.  Bring a soft flask, hydration pack, or reusable water bottle to carry the appropriate amount of water for your activity.  Sweating is one of the natural ways our body thermoregulates to maintain its temperature. We need adequate amounts of hydration to be able to produce sweat.  If you sweat a lot, a sports drink can aid in electrolyte replacement; however, ones with high sugar content can lead to further dehydration.  Continue to hydrate once you come back inside.
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Finally, maximize your time outside during the coolest portions of the day. Early mornings or just before dusk are best for this. Staying in the shade can also reduce your body temperature. Use a tarp or shade structure if you need shade while you garden. Plan your biking or hiking routes in shaded areas.

​Here are a few ideas for summer activities that may offer lower temperatures or cooling opportunities:

1. Try a tunnel hike! Semi-local tunnel hikes include the Paw Paw Tunnel (WV), Blue Ridge Tunnel (VA), and the tunnels on the Abandoned PA Turnpike (PA). Be sure to carry a headlamp and research your route to plan adequately. It is also a good time of year to check out cavern or cave tours! 
2. Hike in or near the water. Places like Swallow Falls State Park allow you to cool off by offering access to numerous areas to walk in the water.  Look for fossils and shark teeth at Calvert Cliffs, Matoaka Beach, or Flag Ponds Park, all of which also offer the ability to cool off in the water.  If you plan to swim in lakes, rivers, or bays in the summer,  check the water quality to ensure it is safe. The summer heat can contribute to bacteria and algae bloom growth, which is harmful to humans and dogs.
3. Check out the Maryland State Park Icecream Trail. The Maryland Department of Natural Resources selected 12 hiking trails near farms that serve fresh, soft-serve ice cream, a great way to cool off after hiking!

**Always consult a doctor about nutrition, hydration, and activity for solutions specific to your body’s individualized needs. Be sure to research any chosen activities, such as hiking or biking routes, to prepare adequately, understand natural hazards, and ensure they are appropriate for you. **

Author

Karyn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.