Beat the Heat: Safe Summer Movement in the Mountains

Western North Carolina summers are known for their beauty—and sometimes their heat. While the Blue Ridge Mountains offer endless opportunities for hiking, walking, and outdoor play, July’s humidity and temperatures can catch up with you quickly. This July has felt like a hot one for sure! At Outshine Physical Therapy & Fitness, we believe you shouldn’t have to choose between staying active and staying safe. That’s why we’re sharing our top tips for moving smart in the heat—and recovering well afterward.

How Heat Affects the Body

Exercising in the heat adds stress to your cardiovascular and muscular systems. Your heart works harder to pump blood to the skin to cool you down, and your muscles fatigue faster. You also sweat more, which can deplete sodium, potassium, and other key electrolytes. This can result in cramping, decreased coordination, headaches, dizziness, and in extreme cases, heat exhaustion or heat stroke. People with chronic conditions, recent illness, or lower heat tolerance may be especially vulnerable.

Tips for Smart Summer Movement:

• Time it right: Move early in the morning or later in the evening when temps are lower and shade is more abundant. UV exposure is lower, and air quality tends to be better.

• Dress the part: Wear loose-fitting, light-colored, moisture-wicking clothes. A wide-brimmed hat and UV-blocking sunglasses protect your skin and eyes. Cooling towels or bandanas are great extras.

• Hydrate smarter: Start hydrating 1–2 hours before exercise. Sip water during movement and continue drinking afterward. For workouts over 45 minutes or in high humidity, use electrolyte drinks with sodium, potassium, and magnesium. Brands like LMNT, Nuun, and Liquid IV can be useful without excess sugar.

• Know the signs: Heat illness can start subtly. Watch for confusion, flushed skin, goosebumps in the heat, dizziness, nausea, or rapid heart rate. If you experience these, stop immediately and find shade or a cool indoor space.

  
  

Extra Cooling Tips:

• Freeze a water bottle to carry—drink as it melts and use it as a cooling pack on your neck or wrists.

• Wet your hat or bandana with cold water before you go out.

• Run your wrists under cool water post-workout to lower core temperature faster.

  
  

Favorite Shaded Trails Near Asheville:

• Bent Creek Experimental Forest: Offers tree-lined trails with water access—perfect for keeping cool.

• Hard Times Trailhead: A great option for short loops and longer shaded treks.

• Dupont State Forest: Offers many shaded trails as well as water access at both lakes and rivers.

Post-Movement Recovery Tips:

• Refuel with something salty (like nuts or trail mix) and rehydrate with water and electrolytes.

• Use a foam roller or massage ball to ease tension in your calves, quads, and lower back—areas that often tighten up with heat stress.

• Light stretching and legs-up-the-wall can help restore blood flow and reduce swelling after long hikes.

  
  

How Outshine Can Help

If you’re noticing changes in performance, energy, or soreness during your summer routine, it may be time to fine-tune your approach. Our physical therapists can assess your movement patterns to spot early signs of fatigue, stress, or dehydration-related tightness. We offer:

• Personalized warm-up and cool-down plans for outdoor exercise

• Summer-specific hydration and electrolyte guidance

• Manual therapy to relieve soft tissue tension caused by heat or repetitive movement

• Recovery services like cupping, dry needling, and guided mobility sessions

  
  

We can also help adjust your training schedule, gear strategy, or breathwork technique so you can enjoy mountain life all summer long—without burnout.

Let’s make the rest of this summer strong!

-Dr. Sieara

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