Hydration & Heat Safety Tips for Summer Performance

Summer on the Eastern Shore brings sunshine, high temperatures, and opportunities to stay active outdoors—but it also comes with risks. At Empower U, we know how important it is to keep your body safe, hydrated, and performing at its best in the heat.

Whether you're working out, going for a run, walking the boardwalk, or hitting a beach workout, here’s everything you need to stay healthy and strong through the hottest months of the year.

Why Hot Weather Demands Extra Care

When temperatures and humidity rise, your body has to work harder to stay cool. This increases sweat loss, which can lead to dehydration, electrolyte imbalance, and muscle fatigue—all of which can lower your performance and increase your risk of heat-related illness like heat exhaustion or heatstroke.

Hydration Tips for Every Athlete

1. Hydrate Before, During, and After Activity

Don’t wait until you’re thirsty—by that time, your body is already behind. Aim to drink water regularly throughout the day. The American Council on Exercise recommends 7–10 oz every 10–20 minutes during physical activity.

2. Replenish Electrolytes

Water alone may not be enough, especially if you’re sweating heavily. Add in electrolyte-rich drinks or supplements to help replace sodium, potassium, magnesium, and calcium. We recommend LMNT electrolyte packets, available at Empower U.

3. Dress for the Weather

Wear lightweight, moisture-wicking, and light-colored clothing to help your body regulate heat. Avoid dark fabrics that absorb sunlight. A breathable hat or visor also helps keep your core temperature lower.

4. Use Sunscreen

While sunscreen doesn’t cool you down, it prevents sunburn—which traps heat in the body and can slow down your recovery. Choose a sweat-resistant sports sunscreen and reapply every few hours.

5. Cool Yourself Down

Carry a portable fan or cooling towel, especially for outdoor workouts. Fans with built-in misters can give your body an extra layer of relief when heat is most intense.

6. Train in the Morning or Evening

Avoid the midday sun. Early morning or late evening workouts offer cooler temperatures and lower humidity—making your session safer and more enjoyable.

How Physical Therapy Helps You Stay Safe in the Heat

At Empower U in Rehoboth Beach and Ocean Pines, we go beyond injury treatment—our programs are built to prevent injury, optimize performance, and promote recovery, even in extreme weather conditions.

1. Prehabilitation and Heat Readiness

Our therapists assess your movement, strength, and flexibility to build a customized plan that prepares your body for increased summer activity. This helps prevent common injuries like strains, sprains, or heat-exacerbated overuse.

2. Core Stability for Performance

A strong core supports posture, balance, and stability, especially when fatigue sets in. We include core activation and strength work in every training plan to help your body move efficiently—no matter the temperature.

3. Cooling & Recovery Techniques

Our recovery sessions include manual therapy, stretching, foam rolling, and hydration strategies to speed up your body’s natural repair processes. Recovery is just as important as training—and even more critical in hot weather.

Recovery Strategies for Hot Weather

💤 Rest & Sleep

Don’t underestimate recovery time. Sleep is when your body rebuilds muscle tissue and restores energy—make it a priority.

🧘 Active Recovery

Low-intensity movement like yoga, swimming, or walking promotes circulation and flexibility without overloading your system.

💧 Hydration with Electrolytes

Keep fluids and electrolytes balanced post-exercise to avoid cramping and delayed recovery.

❄️ Cool Down Properly

Gentle stretching and light activity after your workout help reduce heat retention and prevent dizziness or exhaustion.

What to Expect from Empower U Sessions

When you come to Empower U, we focus on individualized care that keeps you moving at your best—no matter the conditions.

• Thorough Evaluation
  We assess movement, muscle balance, and fitness goals.

• Customized Plans
  Your therapist builds a plan focused on your summer performance goals—whether that’s returning to sport, improving strength, or avoiding burnout.

• Education & Injury Prevention
  Learn how to read your body, hydrate effectively, and avoid common summer pitfalls.

• Progress Tracking
  We adjust your plan regularly based on how your body responds, ensuring continuous progress.

Stay Safe, Stay Strong This Summer

Summer can be your season of growth and progress—as long as you prioritize recovery, hydration, and smart training. At Empower U Physical Therapy & Performance, we’re here to support every step of your journey.

📞 Ready to level up your performance while staying safe in the heat?
Call today to book your personalized session at our Rehoboth Beach or Ocean Pines location.