As we experience the peak of summer here in Brunswick, many of us are feeling the effects of the heat on our bodies.

Understanding how high temperatures impact our musculoskeletal system and overall well-being can help us stay healthy and active during the warmer months.

How Heat Affects Your Body

During hot weather, your body works harder to regulate its core temperature.

This may lead to:

• Muscle fatigue and increased tension
• Changes in fluid balance and hydration
• Reduced exercise tolerance
• Increased inflammation in some people

Signs Your Body Needs Attention

Listen to your body during hot weather. 

You may notice:

• Increased muscle cramping
• General fatigue
• Joint discomfort
• Headaches
• Difficulty concentrating

Smart Strategies for Summer Wellness

1. Timing Is Everything

Choose cooler times of day for exercise, typically early morning or evening. This may help reduce the risk of heat-related muscle strain and allow for better performance.

• Early morning sessions (5:30 AM - 8:00 AM) may help you avoid peak heat
• Evening exercises (after 6:00 PM) when temperatures begin to drop
• Split your workout into shorter sessions throughout the day
• Allow extra time for proper warm-up and cool-down

Indoor vs Outdoor Activities

Indoor Options:

• Yoga or gentle stretching in air-conditioned spaces
• Home-based bodyweight exercises
• Gym workouts during heat waves
• Swimming at indoor pools

Outdoor Activities (Early Morning/Evening):

• Walking in shaded areas like local parks
• Light jogging on cooler days
• Beach swimming during off-peak hours
• Gentle cycling on dedicated paths

2. Hydration Habits

When Melbourne's summer heat kicks in, staying properly hydrated becomes more than just quenching your thirst – it's your body's essential cooling system.

While many of us only reach for water when we feel thirsty, this may already be a sign of mild dehydration.

Proper hydration may help maintain better muscle function, support joint mobility, and assist your body in managing the summer heat effectively. Think of it as maintenance for your body's natural cooling system – just like a car needs the right amount of coolant to run smoothly, your body needs consistent hydration throughout the day to function at its best.

Hydration Strategy Before Exercise:

• Drink 500ml of water 2 hours before activity
• Additional 250ml 15 minutes before starting

During Exercise:

• Sip water every 15-20 minutes
• Consider electrolyte replacement for sessions over 45 minutes

After Exercise:

• Rehydrate with 500-750ml of water
• Monitor your body's response and hydration needs - if you're thirsty, you're already dehydrated

3. Movement Modifications

Summer workouts don't mean you need to compromise on staying active – it's all about making smart adjustments to your routine.

By making thoughtful adjustments to your exercise intensity and paying attention to your body's signals, you may maintain your fitness goals while reducing the risk of heat-related strain. Remember, a modified workout that you complete safely is far more beneficial than pushing too hard in challenging conditions.

• Reduce exercise intensity by 20-30% during hot days
• Include more rest periods between sets
• Focus on controlled movements rather than high-intensity bursts
• Listen to your body's signals and adjust accordingly
• Start activities slowly to allow your body to adjust

4. Recovery and Care

Recovery isn't just about catching your breath – it's about giving your body the care it needs to bounce back stronger, especially during the summer months.

Think of it as your body's reset button after dealing with both exercise and heat stress. While many of us are eager to jump straight back into our daily routines after a workout, taking time for proper recovery may help prevent heat-related muscle tension and support your body's natural cooling processes. 

Smart Cool-Down Techniques

• Start with 5-10 minutes of gentle walking to gradually lower your heart rate
• Apply cool, damp towels to your neck and forehead after outdoor activities
• Consider a lukewarm (not ice-cold) shower to help your body regulate temperature
• Stay in a temperature-controlled environment for at least 15 minutes post-exercise

 Strategic Stretching

• Perform gentle stretches in an air-conditioned space to prevent additional heat stress
• Focus on major muscle groups that were active during your workout
• Hold each stretch for 30 seconds without bouncing
• Pay special attention to your back, shoulders, and neck where tension often accumulates

Posture Awareness

• Check your posture throughout the day, as heat and fatigue may affect muscle tension
• Take regular breaks from prolonged positions, especially if working from home
• Use supportive furniture that promotes good spinal alignment
• Consider a standing desk to vary your position during hot days

Hydration Recovery

• Continue drinking water for at least 2 hours post-exercise
• Monitor your body's hydration signals (energy levels, urine colour)
• Include electrolyte-rich foods in your post-workout meal
• Avoid caffeine immediately after exercise as it may contribute to dehydration

Consider professional support if you're experiencing persistent discomfort

• Book a check-up if you notice persistent muscle tension or discomfort
• Seek professional advice if heat is consistently affecting your exercise recovery
• Consider preventative care to maintain optimal movement during summer
• Don't ignore unusual aches or pains that last more than a few days

Prevention Tips

• Wear appropriate, breathable clothing
• Stay out of direct sunlight during peak hours (usually 11 am - 3 pm)
• Create a comfortable sleep environment to support muscle recovery
• Maintain regular movement, even if modified for the weather

When to Seek Help

While it's normal to feel some effects from the heat, persistent discomfort or pain may benefit from a professional assessment. Healthcare practitioners may help identify if your symptoms are heat-related and suggest appropriate management strategies.