Water, Wellness, and Workouts: What Your Body Needs in the Summer Heat
We’re about halfway through our Texas summer, and the heat will only get worse from here on out. Without proper care, you run the risk of dehydration, heat exhaustion, or even heat stroke, especially if you’re spending a lot of time outside.
Unfortunately, these conditions can make it challenging to stay active. But following a few simple guidelines can provide your body with what it needs to stay safe and energized as we claw our way through August.
Today, the First Colony Aquatic and Rehabilitation Center & Sports Therapy Center team wants to make sure you have the tools you need to survive the summer. And if you have any questions about staying active in the heat, give us a call!
Five Things You Need to Know to Survive Houston in August
1. Hydration Matters More Than You Think
It’s the number one piece of advice we hear in summer: drink plenty of water! But water does more than quench thirst. It helps your body temperature stay regulated and ensures your muscles and joints work as they should. Even a slight drop in hydration can lead to:
- Fatigue and dizziness
- Muscle cramps
- Poor focus and slow reflexes
- Increased risk of overheating
Our biggest tip for staying hydrated? Try to maintain steady hydration levels throughout the day. That can mean carrying around a water bottle, but it can also look like munching on hydrating foods like watermelon, cucumbers, or strawberries.
2. Know the Signs of Severe Hydration
If you’re going to be spending time outdoors for any reason–including basic activities like yardwork or running errands–pay attention to the warning signs of dehydration. If you notice any of the following, make sure to immediately drink some water (or other alcohol- or caffeine-free beverage) and stop any strenuous activity:
- Dry mouth or cracked lips
- Dark yellow urine
- Headaches
- Muscle weakness
- Feeling lightheaded when you stand up
3. Do What You Can To Stay Cool During Activity
Many people believe that extreme heat is merely uncomfortable and that they can “tough it out.” In reality, our high temperatures can be dangerous, even life-threatening.
We actually recommend keeping your workouts in the water or the air-conditioning. But if you have to be active in the heat, follow these guidelines:
- Take care of outdoor work in the early morning or after sunset.
- Wear lightweight, breathable clothing.
- Use cold towels or cooling vests to help drop your skin temperature.
- Hydrate before, during, and after activity.
- If you start to feel off (i.e., dizzy or fatigued), stop your activity immediately.
4. Know the Signs of Heat Stroke and Exhaustion
These heat-related illnesses come on quickly and require fast action:
Heat Exhaustion
- Heavy sweating
- Nausea or vomiting
- Cold, pale, clammy skin
- Weak, rapid pulse
- Feeling faint or confused
Heat Stroke
- Heat stroke is a medical emergency. If you suspect someone has it, call 911.
- Body temperature above 103°F
- Hot, red, dry, or damp skin
- Rapid, strong pulse
- Possible unconsciousness
5. Support Your Body with the Right Exercise
Even in the heat, it’s important to stay active, especially if you deal with pain or mobility restrictions. The First Colony Aquatic and Rehabilitation Center & Sports Therapy Center team is here to help you recover from injury, manage chronic conditions, and just generally get moving–no matter how hot it gets outside!
We particularly want to highlight our aquatic therapy program, which allows you to perform physical therapy exercises in the pool. In addition to being an obvious choice for a Texas summer, water-based therapy also helps reduce joint stress so you can build strength without risk of injury.
Get More Out of Summer with First Colony Aquatic and Rehabilitation Center & Sports Therapy Center
You don’t have to give up your workouts or weekend fun because of the heat. A little preparation goes a long way. And if you’re dealing with pain or discomfort, remember that our team is here to help you move and feel better. Schedule an appointment to learn more about your options.
In the meantime, stay cool, stay strong, and stay safe. Fall will be here before you know it!
Return to PT at First Colony!
Miss feeling your best? Come back to First Colony Aquatic and Rehabilitation Center & Sports Therapy Center and let us help you get there—schedule your appointment today!
Do you ever find yourself sneaking out of a workout class during the cool-down stretches to save some time? We understand the temptation, but it’s not something we can advise, especially during a Texas summer!
Why You Shouldn’t Skip Workout Recovery
Exercise heats your body, elevating both your heart rate and core temperature. You need a transition period to help your body return to baseline. Skipping this step can cause your muscles to tighten, increasing your soreness. It can also cause blood to pool in your lower limbs, making you feel dizzy or lightheaded.
During hot conditions, cool-downs are even more important. Skipping them can make it harder for your body to return to a safe temperature. It affects circulation and slows the removal of waste products like lactic acid, leading to fatigue and stiffness.
What a Good Cool-Down Looks Like
A cool-down doesn’t have to be long, but it should be intentional. Here are a few simple options:
- To gradually lower your heart rate, perform light cardio (such as walking or slow cycling) for 5–10 minutes.
- Perform static stretches, focusing on the large muscle groups you used during your workout (i.e., quads or shoulders).
- Try diaphragmatic breathing to calm your nervous system. Inhale slowly through your nose, expanding your belly, then exhale fully through your mouth.
- Drink water and consider a small snack with protein and carbohydrates to support muscle repair.
If you’d like more personalized guidance about crafting the best cool-down routines for your needs, the team at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center is here to help! Schedule an appointment with us to learn more.
Patient Success Story
“If you need physical therapy, this is the place to go to. 3 locations in the area. Randy Castillo and Jackie are fantastic. I’m sure the others are as well, but that’s who I’ve gone to. 9 days out of my boot and look at me go. Plus, I’m already back playing pickleball.”
-Sharon M.
Healthy Recipe
Peanut Chicken Protein Bowls
Fuel your day with these flavorful Peanut Chicken Protein Bowls—packed with lean protein, crunchy veggies, and a creamy, nutty sauce. It’s a deliciously balanced meal that’s perfect for lunch, dinner, or post-workout recovery.
Ingredients:
- 1 large sweet potato, peeled, cut into 1/2” cubes
- 1 large red onion, finely chopped
- 3 Tbsp. extra-virgin olive oil, divided
- Kosher salt
- Freshly ground black pepper
- 2 (6- to 8-oz.) boneless, skinless chicken breasts
- 1/2 tsp. garlic powder
- 1/2 tsp. ground ginger
- 1 small garlic clove, finely chopped
- Juice of 1 lime
- 2 Tbsp. creamy peanut butter
- 1 Tbsp. honey
- 1 Tbsp. reduced-sodium soy sauce
- 1 Tbsp. toasted sesame oil
- 4 cups cooked brown rice
- 1 avocado, thinly sliced
- 2 cups baby spinach
- 1 Tbsp. finely chopped fresh cilantro
- 1 tsp. toasted sesame seeds
Directions:
Arrange a rack in center of oven; preheat to 425°. On a large baking sheet, toss potatoes and onion with 1 Tbsp. olive oil; season with salt and pepper. Bake potatoes until tender, 20 to 25 minutes. Meanwhile, in a large skillet over medium-high heat, heat 1 Tbsp. olive oil. Season chicken with garlic powder, ginger, salt, and pepper. Cook chicken, turning occasionally, until golden brown and an instant-read thermometer inserted into thickest part registers 165°, about 8 minutes per side. Transfer to a cutting board. Let rest 10 minutes, then thinly slice. In a small bowl, whisk garlic, lime juice, peanut butter, honey, and soy sauce. Whisk in sesame oil and remaining 1 Tbsp. olive oil until smooth. Divide rice among bowls. Top with potato mixture, chicken, avocado, and spinach. Sprinkle with cilantro and sesame seeds. Drizzle with dressing.
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Our purpose at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
