Golden Rules for Exercising in the Summer
With the arrival of summer, the desire to spend time outdoors increases, making sports and exercise more enjoyable. However, engaging in physical activities without understanding how heat affects the body can pose certain risks, especially for muscle and joint health. Asst. Prof. Dr. Mehmet Miçooğulları from the Faculty of Health Sciences at Cyprus International University emphasizes that hot weather can affect the overall function of the body and specifically muscle and joint health in various ways. While heat can have positive effects, it can also bring certain risks. Miçooğulları warns, “If adequate water intake is not maintained in summer, muscle cramps, fatigue, and joint pain may occur,” and underlines that people with orthopedic conditions must be extra cautious in hot weather. Overheating can lead to strain on muscles and joints, potentially causing serious health issues. For athletes, he recommends: “They should regularly drink water before, during, and after exercise. For prolonged activities, beverages containing electrolytes are preferred.”
Key Recommendations he made includes:
• Proper warm-up and correct exercise techniques
• Use of appropriate equipment
• A balanced and nutritious diet to support muscle and bone health
• Sufficient rest and sleep for recovery
• Listening to your body and avoiding pushing through pain
Miçooğulları highlights the importance of adequate protein, vitamin, and mineral intake for muscle repair and strength. He also introduces modern orthopedic rehabilitation techniques such as electrotherapy, physical modalities, laser therapy, ultrasound, manual therapy, Kinesio taping, biofeedback, and more.
1. How does hot weather in the summer affect muscle and joint health? What should people with orthopedic problems pay attention to?
During the summer months, hot weather can affect the overall functioning of our bodies and especially the health of our muscles and joints in various ways. As the temperature rises, our blood circulation speeds up and our muscles become more flexible. This can make movement easier and may reduce joint stiffness in some people. In particular, individuals with rheumatic diseases may notice that their joints move more comfortably in warm weather. However, alongside the positive effects of hot weather, there are also some risks. As temperatures increase, our bodies sweat more, leading to a loss of water and minerals. Our muscles and joints need an adequate amount of water and minerals to function properly. Especially during the summer, if enough water is not consumed, muscle cramps, fatigue, and joint pain may occur.
People with orthopedic conditions — such as joint degeneration (osteoarthritis), meniscus injuries, and lumbar or cervical hernias — need to be especially cautious in hot weather. Additionally, body temperature rises more quickly in the heat, which increases the risk of overheating during exercise or daily activities. Overheating can cause strain in the muscles and joints and may even lead to serious health problems.
2. How does fluid loss during exercise in hot weather affect performance and muscle health? What should athletes do to maintain fluid balance?
In hot weather, the body loses more water and minerals through sweating. This can lead to muscle cramps, fatigue, and decreased performance. Athletes should drink water regularly before, during, and after exercise, and for longer activities, beverages containing electrolytes are recommended. In addition, it is important to stay hydrated without waiting to feel thirsty in order to maintain muscle health and performance. When exercising in hot weather, our bodies sweat more to regulate temperature. Through sweating, the body loses fluids and minerals—especially electrolytes such as sodium, potassium, and magnesium. This loss of fluids and minerals can negatively affect both athletic performance and muscle health. As the body’s water level decreases, blood volume also drops, which means less oxygen and nutrients are delivered to the muscles. As a result, muscles fatigue more quickly, performance declines, and complaints such as muscle cramps, dizziness, and weakness may occur. Furthermore, if adequate fluids are not consumed, the risk of muscle fiber damage increases, and recovery time is prolonged. Excessive fluid loss, known as dehydration, can lead to serious health problems. In particular, during long and intense workouts in hot weather, body temperature rises more quickly, which can lead to dangerous conditions such as heatstroke.
3. Do knee and other joint pains increase during the summer months? How does hot weather affect these types of pain, and what should be taken into consideration?
In fact, joint pain and related complaints are more commonly felt during cold weather. This is because cold air increases the viscosity of joint fluid and causes the tissues around the joints to stiffen. However, this does not mean that joint pain completely disappears during the summer months. Joint pain can still occur in summer and, in some cases, may even increase. Overuse of the joints is one of the key reasons—summer is typically a more active time, with more frequent activities such as long walks, swimming, and cycling. Additionally, some rheumatic diseases may flare up due to the heat, and excessive sweating in hot weather can lead to significant water loss in the body. The joint fluid, known as synovial fluid, is crucial for nourishing the cartilage and ensuring smooth joint movement. If fluid intake is insufficient, the amount and quality of this joint fluid may be affected, leading to increased friction in the joints and, consequently, pain. This can be especially noticeable in weight-bearing joints like the knees, particularly after long walks or when wearing improper footwear. To maintain joint health during hot weather, it is important to choose appropriate footwear, stay well-hydrated, and exercise in moderation. Of course, performing warm-up exercises before any physical activity or workout and doing stretching afterward helps prepare the muscles and joints, reducing the risk of injury.
4. How to Prevent Muscle Spasms During Outdoor Summer Workouts?
Muscle spasms are painful conditions caused by the involuntary and sudden contraction of muscles. They can occur in various parts of the body. To prevent muscle spasms, it is essential to perform warm-up and stretching exercises before and after physical activity. In addition, consuming enough water and minerals—especially magnesium and potassium—supports healthy muscle function. This is because, through sweating, not only water but also important electrolytes such as sodium, potassium, magnesium, and calcium are lost. When the balance of these minerals is disrupted, muscles cannot contract and relax properly, which can lead to spasms. Exercising in hot weather also causes the body to expend more energy and leads to quicker muscle fatigue. Tired muscles are more prone to spasms. Therefore, it is better to avoid exercising outdoors during the hottest parts of the day. If possible, exercise in shaded areas or during the cooler hours of early morning or late evening. Before starting exercise, warming up with 5–10 minutes of light-paced walking and stretching is important. After exercising, doing 5–10 minutes of light walking followed by 20–30 seconds of stretching for each muscle group helps relax the muscles and reduce the risk of spasms. Additionally, drinking 2–3 glasses of water 1–2 hours before exercising helps prepare the body, and drinking plenty of water after exercise to replace lost fluids also helps reduce the risk of muscle spasms.
5. How should we correctly interpret the body's warning signals when exercising in hot weather? What are the signs of overheating and fatigue?
Our body sends out various warning signals to let us know when something is not right. Understanding these signals correctly and responding in time can help prevent serious health problems. For example, when the body overheats, it may show signs such as dizziness, nausea, excessive sweating, a rapid heartbeat, muscle cramps, fatigue, and headaches. When these symptoms appear, it is important to pause the exercise, move to a shaded area, and drink water. Extreme fatigue and overheating can lead to serious health issues, so these warning signs should be taken seriously. When exercising in hot weather, our body works harder than usual. As our body temperature rises, the brain activates the sweating mechanism to cool us down. However, if the environment is too hot or humid—or if the exercise is too intense—the body may not be able to cool itself effectively. In this case, a condition called “overheating” can occur, which may lead to outcomes ranging from mild discomfort to life-threatening situations.
6. What are the most common orthopedic injuries young people experience during sports? What precautions can be taken to prevent them?
Among young individuals, sprains, muscle strains, and injuries to the ankle, wrist, and knee are the most commonly seen injuries. Sports that involve physical contact and sudden movements—such as football and basketball—can lead to these types of injuries due to actions like jumping or falling, which may push joints beyond their normal range of motion or cause muscles to become overstrained or overstretched. In addition, sports that frequently involve overhead activities—such as handball and volleyball—or those requiring repetitive arm movements like swimming can result in shoulder and back pain due to overuse. To prevent these injuries, it is crucial to warm up properly and sufficiently before exercising, perform exercises with correct technique, use appropriate equipment, maintain a balanced and adequate diet to support muscle and bone health, and get enough rest and sleep so the body can recover and repair itself. In short, it is important to listen to your body and avoid pushing through pain.
7. What exercises can adults do regularly to maintain joint health?
There are many exercises that adults can do to protect joint health. In fact, the World Health Organization (WHO) guidelines emphasize the importance of these exercises, especially for preventing common age-related conditions such as cardiovascular diseases, hypertension, diabetes, cancer, and certain cognitive issues. Aerobic exercises—which involve moving the body’s large muscle groups rhythmically and continuously, help the body use oxygen more efficiently, and support cardiovascular health—are especially effective in maintaining joint health. Examples include walking, swimming, cycling, light jogging, and Pilates. Another strong recommendation from the WHO is to perform these exercises regularly for at least 150 minutes per week. In addition, light strength training and stretching exercises also help support the joints. These can include squats, bridges, push-ups, strengthening different muscle groups using light weights or resistance bands, stretching large muscle groups, balance exercises like standing on one leg with the support of a chair, and gradually trying it without support and heel-to-toe or tiptoe walking for balance training. It is also important to note that if someone is just starting to exercise, they should begin with low-intensity, short-duration workouts and gradually increase over time. Consulting a physiotherapist to create a personalized and goal-oriented exercise program is highly recommended.
8. What should people with pain or limited movement in the jaw and facial area pay attention to during the summer months? Do such complaints increase with heat?
In general, there is no strong scientific evidence suggesting that hot weather directly increases pain in the jaw and facial area. In fact, some joint pains tend to worsen in cold and damp conditions, while warm weather can help muscles relax. However, there are certain indirect ways in which hot weather might influence these complaints—such as fluid loss and stress, which can aggravate symptoms. Loss of water and electrolytes, as well as increased stress, can lead to muscle tension and place additional strain on the jaw joint, potentially causing pain. Therefore, it is important to drink plenty of water, avoid hard foods, and not overstrain the jaw muscles. Sleeping face down can put pressure on the jaw joint, so it is better to sleep on your back or side. Also, holding the phone between your shoulder and jaw while talking for extended periods can contribute to this type of pain. For individuals experiencing pain or limited movement, I recommend performing gentle stretching and relaxation exercises for the jaw and neck area regularly, as guided by a physiotherapist.
9. What mistakes should adults who are new to exercising avoid, and how should they start in order to progress in a healthy way?
Starting to exercise—and more importantly, maintaining it—is a great decision, but if not approached correctly, it can lead to discouragement, injuries, and loss of motivation. Beginners often tend to overdo it in hopes of seeing quick results. Instead of sudden and intense workouts, it is important to start slowly and consistently, listen to your body, and pay attention to warm-up and cool-down exercises. For adults who are new to exercising, taking the right steps is crucial not only for maintaining motivation but also for minimizing the risk of injury. They need to understand that fitness is a process, and results will come with time and consistent effort. The mindset of “I’ve started today, I’ll work out 1–2 hours every day!” is quite common—but if the body is not ready, sudden and intense exercises and overloads can lead to muscle soreness, fatigue, and most importantly, injuries. Instead, it is better to start slowly and consistently and gradually build up from there. Another important point is not neglecting warm-up and cool-down routines. Warm-up exercises before the workout and stretching afterward prepare the muscles and accelerate recovery. Especially with weight training or complex movements, incorrect form can put excessive strain on joints and muscles, increasing the risk of injury—so proper technique must also be taken seriously. Skipping these steps can lead to muscle strains and cramps. Another important consideration is avoiding a one-dimensional workout focus—only doing cardio or only lifting weights, for example, can hinder balanced physical development. That is why exercise variety is also important. In summary, for beginners, progressing gradually, trying different types of exercises, slowly increasing duration and intensity as the body adapts, making warm-up and cool-down routines a habit, getting adequate rest, and turning exercise into a sustainable habit are all key to long-term success.
10. What is the importance of nutrition and rehabilitation for young and adult athletes? Which habits contribute to a healthy athletic lifestyle?
A balanced diet is a fundamental component of muscle and joint health. Adequate intake of protein, vitamins, and minerals is essential for muscle repair and strengthening. Rehabilitation can be approached in two ways. The first is preventive rehabilitation, which includes exercises, training, and interventions aimed at preventing injuries in athletes. The goal here is to strengthen the athlete’s muscles, joints, and overall physical health to minimize the risk of injury. The second is post-injury rehabilitation, which focuses on accelerating recovery and preventing re-injury after an injury has occurred. It involves treatment and exercise programs that help athletes safely return to their previous level of performance and health. The goals in this process include pain reduction, restoring range of motion, increasing muscle strength, and regaining functional activities. As for the habits that support a healthy sports lifestyle, I believe the following are especially important:
• Stress management
• Regular sleep
• Adequate fluid intake
• A well-balanced and nutritious diet
• High body awareness and self-monitoring
• Consistent participation in training and exercise programs
11. How should initial intervention be done for common muscle strains and sprains in athletes?
Muscle strains and sprains are quite common among athletes, and proper initial intervention can speed up the recovery process and reduce the severity of the injury. In the case of a muscle strain or sprain, the first step is to protect and rest the affected area, as continuing to stress it can worsen the damage. To reduce inflammation and swelling, applying cold therapy (ice compress) several times a day for no more than 10–12 minutes at a time is important—but the ice should never be applied directly to the skin. It should be wrapped in a thin towel before application. Keeping the injured area elevated above heart level and, if necessary, wrapping it with an elastic bandage are also helpful initial steps. After the first 48 hours, if swelling has decreased, doing gentle exercises to maintain range of motion can be beneficial. However, if the pain is severe, there is visible deformity in the joint, extreme swelling, or limited movement, it is essential to consult a healthcare professional immediately.
12. How can muscle and joint health be supported with simple exercises that can be done at home?
It is absolutely possible to support muscle and joint health at home through simple exercises that require no special equipment—or just basic items. This is actually a great starting point, especially for adults who are new to exercise or unable to regularly go to the gym. Regularly doing stretching, light strengthening exercises (such as squats with the help of a chair or wall sits), balance, and breathing exercises at home can help improve muscle and joint health. Dedicating just 20–30 minutes a day to such exercises can increase joint mobility and muscle strength, improve the nourishment of cartilage and spinal discs, help maintain proper posture and reduce the load placed on the joints. Doing these exercises consistently is very important for the maintenance and improvement of muscle and joint health. Even setting aside 20–30 minutes, 3 to 5 days a week, can make a big difference.
13. What are the modern methods and technologies used in orthopedic rehabilitation? How do they affect the treatment when applied during the summer months?
Today, both modern and technological methods are widely used in orthopedic rehabilitation. These include electrotherapy and physical modalities, laser therapy, ultrasound, manual therapy, exercise programs, Kinesio taping, biofeedback, and many other advanced techniques. In addition, with advancements in technology, robotic rehabilitation devices, wearable technologies, mobile applications, telerehabilitation, and virtual reality applications have also become integrated into treatment processes. During the summer months, there are specific factors to be mindful of, such as increased sweating, fluid loss, and skin sensitivity. Therefore, it is important for the treatment environment to be cool and well-ventilated, and for skin care and hygiene to be given extra attention. Especially during taping, electrotherapy, and ultrasound sessions, there is a higher risk of skin redness or irritation. On the positive side, wearable technologies and mobile applications allow patients to track their exercises and stay connected with their physiotherapists, even while at home or on vacation. Telerehabilitation is also a great convenience for patients who travel during the summer, stay out of town, or have transportation difficulties.