Tips for Staying Safe in the Summer Heat from Intermountain Health

One of the many reasons people love living in the southwest corner of Utah and other temperate areas of the U.S. are the mild winters, beautiful springs, and falls. But with all that lovely weather comes the other side of the coin. Like it or not, summers are going to be hot, and that means when you exercise in the summer, you have to be smart.

“You really do have to beat the heat, even if you don’t like to get up early,” said Dr. Christian Millward, sports medicine physician at Intermountain Health St. George Regional Hospital. “It’s still warm in the morning, but at least you don’t have the sun beating down on you.”

Depending on the type of exercise or training a person has planned, Dr. Millward said people typically need to get up in the 5 o’clock hour to maximize the coolest part of the day.

“There are definitely athletes of all kinds, some having to put in two-a-day workouts for football and things, so there are a lot of different approaches to this, but you always have to be wise,” he said.

That wisdom extends to include proper hydration and nutrition, in addition to avoiding strenuous activity during the hottest part of the day.

“People need to drink before exercise, and stay hydrated during exercise,” Dr. Millward said. “If you wait until you feel thirsty, it’s too late.”

With more and more companies marketing electrolyte mix-ins and supplements to aid in proper hydration, it’s clear people have liquid intake on the brain. However, Dr. Millward said not everyone is exercising to the point of needing electrolyte replacement.

“If you’re exercising in the heat for 60 minutes or more, you may want to consider electrolyte replacement, otherwise water is totally fine. Less than 60 minutes, don’t spend the extra money on electrolyte drinks.” Dr. Millward said.

So, for the person going for a short morning walk, water is likely going to be enough. Especially if people remember Dr. Millward’s third suggestion — proper clothing.

“That’s one thing I’ve really had to learn personally, to dress appropriately,” he said. “Typically, that means a little lighter than you think you’ll need when you leave because it’s going to warm up as you get going.”

Even with all these precautions, sometimes the heat is just too much. In those cases, Dr. Millward said it may be time to consider an alternate exercise or activity, like something in the water.

“Be careful. Listen to your body,” he said. “Change things up when you can. Maybe discover a new hobby or sport that includes water or swimming. If you’re training for something specific, like a triathlon, then do your swims, either pool or open water, during the warmer parts of the day.”

Movement is important, no matter the time of year. But when it comes to St. George summers, going early, staying hydrated, wearing proper clothing, and adjusting routines as needed will help keep you safe.

Christian Millward, MD, is a sports medicine doctor with Intermountain Medical Group in Utah, seeing patients at Intermountain Southwest Orthopedics and Sports Medicine.

About Intermountain Health

Headquartered in Utah with locations in six states and additional operations across the western U.S., Intermountain Health is a nonprofit system of 33 hospitals, 385 clinics, medical groups with some 4,600 employed physicians and advanced care providers, a health plans division called Select Health with more than one million members, and other health services. Helping people live the healthiest lives possible, Intermountain is committed to improving community health and is widely recognized as a leader in transforming healthcare by using evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For more information or updates, see https://intermountainhealthcare.org/news.