Battling Summer Heat: How to Stay Healthy with Exercise & Diet

Written By Dr. Philip Ip

Summer’s warmth beckons us outdoors—but when the heat climbs, it can challenge our bodies in ways we don’t expect. Properly managing exercise, hydration, and nutrition during hot weather isn’t just about comfort: it's essential to stay safe, maintain performance, and support long-term health. At MediOne Physio, we blend evidence-based strategies with practical guidance to help you enjoy summer fully, without sacrificing wellbeing.

Understanding Heat Stress and Exercise

When you work out in the heat, up to 70–100% of the energy you produce turns into body heat, which your body must dissipate to prevent overheating (Sawka & Wenger, 1988). Your autonomic nervous system increases blood flow to the skin and produces sweat to cool you down. However, high humidity or extreme temperatures reduce the effectiveness of these responses.

According to the National Oceanic and Atmospheric Administration (NOAA), caution is advised when heat indices exceed 32–39°C (90–103°F) due to the risk of heat-related illnesses (Associated Press, 2023). Understanding how heat impacts the body allows us to structure exercise safely and effectively.

Exercise Smart During Hot Weather

Timing is key: Plan workouts in the early morning or evening to avoid peak temperatures (Daily Telegraph, 2023).

  • Adapt gradually: Heat acclimatization improves performance and reduces physiological strain during prolonged exposure (Sawka & Wenger, 1988).

  • Dress wisely: Choose light, moisture-wicking fabrics to improve sweat evaporation and cooling (Daily Telegraph, 2023).

  • Hydrate continuously: Drink water or electrolyte fluids before, during, and after exercise—thirst is not always an accurate indicator of need (Associated Press, 2023).

  • Know the signs: Dizziness, cramps, nausea, and disorientation are all signs of heat stress—stop and cool down immediately if they occur (Associated Press, 2023).

  • Use cooling tools: Shade, ice packs, and cooling towels can help maintain a safe body temperature during exertion (Daily Telegraph, 2023).

With proper planning and attention to physical cues, you can continue training safely through the hottest months.

Nutrition Tips for Summer Vitality

Summer's relaxed vibe often leads to unstructured eating habits, contributing to weight gain and inconsistent energy levels. In fact, research shows that children—and by extension, many adults—tend to gain more weight during summer months due to reduced routine and poorer food choices (von Hippel & Workman, 2016).
To maintain balance:

  • Prioritize hydrating, nutrient-dense foods like watermelon, cucumber, and leafy greens.

  • Include lean protein and complex carbohydrates at meals to sustain energy and support recovery.

  • Limit sugary drinks, caffeine, and alcohol, which can cause dehydration and inflammation.

According to the American College of Lifestyle Medicine, nutrition is one of six key pillars to preventing and reversing chronic disease (American College of Lifestyle Medicine, n.d.). With proper fuel, your body handles heat and activity more effectively.

Mental Health and the Environment

It’s not just your body that reacts to heat—your brain does too. High temperatures are associated with increased irritability, disrupted sleep, and reduced focus (Washington Post, 2024). Take steps to protect your mental health:

  • Recognize mood changes and allow time for mental recovery.

  • Engage in nature-based movement, like shaded walks or light gardening, which supports mental clarity.

  • Use cooling techniques—like cold showers or short cold immersions—to regulate both body temperature and mood (Washington Post, 2024).

Combining body care with mental reset practices ensures that summer heat doesn’t derail your wellness.

Summer offers incredible opportunities for movement and wellness—but only if we adapt wisely. Understanding how the body and mind respond to heat allows us to exercise safely, eat consciously, and maintain emotional balance.

At MediOne Physio, our team is here to help you optimize your summer wellness routine with personalized guidance, hands-on care, and expert strategies tailored to the season. Book a consultation today and keep your health on track—all summer long.

Stay cool. Stay strong.

References

American College of Lifestyle Medicine. (n.d.). The six pillars of lifestyle medicine. Retrieved June 24, 2025, from https://lifestylemedicine.org/six-pillars

Associated Press. (2023, June 17). Exercising or playing sports in extreme heat can be extremely dangerous. https://apnews.com/article/06ae07d432c11e768cfbd39489bcd01e

Daily Telegraph. (2023, July 4). 8 expert tips for safe summer workouts. https://www.dailytelegraph.com.au/lifestyle/8-expert-tips-for-safe-summer-workouts/news-story/42ba929be883abf33563244592513c25

Sawka, M. N., & Wenger, C. B. (1988). Physiological responses to exercise in the heat. In K. B. Pandolf, M. N. Sawka, & R. R. Gonzalez (Eds.), Human performance physiology and environmental medicine at terrestrial extremes (pp. 97–151). Benchmark Press.

von Hippel, P. T., & Workman, J. (2016). From kindergarten through second grade, U.S. children’s obesity prevalence grows only during summer vacations. Obesity, 24(11), 2296–2300. https://doi.org/10.1002/oby.21613

Washington Post. (2024, July 12). 3 ways to protect your mind and body when the heat rises. https://www.washingtonpost.com/wellness/2025/06/24/summer-heat-brain-mental-health-tips/

Dr. Philip Ip

Dr. Philip Ip graduated from Canadian Memorial Chiropractic College (2013) with a Doctorate of Chiropractic and McMaster University (2008) with a Bachelor of Medical Radiation Sciences. He has experience working in a multidisciplinary setting, providing interprofessional care amongst family physicians, orthopaedic surgeons, physiotherapists, massage therapists and other healthcare professionals. He has treated a variety of clients over the years with conditions such as sport injuries, disc injuries, postural conditions, post-surgical rehabilitation, etc.

Philip uses a variety of skills and techniques to deliver effective and efficient treatment plans, including but not limited to: diversified chiropractic adjustments, manual therapy techniques, active rehabilitation, clinical acupuncture, mobility work, etc. He educates each client and works with them to achieve their overall health and wellness goals, allowing them to be at their very best.

During his spare time, Philip continues to be an advocate of health. He enjoys going to the gym, rock climbing, cycling and sleep because as we know, sleep is one of the most important necessities for our health and often gets taken for granted!

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