Stay Cool and Keep Moving: Safe Summer Workouts
This summer in the DC area isn’t just hot — it’s sticky, sweltering, and tracking to be one of the most humid summers in over 40 years.
As of July, D.C. has logged more than 573 hours of dew points above 70°F — the most recorded since 1994. That level of moisture doesn’t just make your shirt clingy — it affects how your body regulates heat, your cardiovascular performance, and even your mood. But that doesn’t mean you have to take a break from movement. In fact, staying active during summer (when done mindfully) has major benefits for your joints, muscles, and mental well-being.
In this guide, Thrive with Dr. C — your trusted provider of integrative physical therapy in Arlington, VA — shares practical, research-backed ways to stay cool, safe, and consistent with your fitness goals through the dog days of summer.
Understanding the Impact of Heat and Humidity on Your Body
Before we dive into workout tips, it’s important to understand how heat and humidity affect the body. When you exercise, your body cools itself through sweating and evaporation. But when the air is saturated with moisture — as it often is in a DC summer — your sweat doesn’t evaporate efficiently. This leads to:
Higher core body temperature
Increased heart rate
Dehydration
Greater risk of heat exhaustion or heat stroke
Humidity also increases your perceived exertion — meaning your workout feels harder even if you’re doing the same thing. For patients at our Arlington wellness clinic, we always recommend adjusting expectations and pacing accordingly during high-heat months.
1. Exercise Timing: When to Work Out in the Summer
The time of day you choose to move can dramatically influence your experience.
Early morning workouts (before 8 a.m.) are ideal. The air is cooler, humidity is usually lower, and you’ll avoid the midday UV index.
Evening workouts (after 7 p.m.) can also work, but sometimes residual heat lingers.
Avoid high-intensity outdoor exercise between 11 a.m. and 4 p.m. — this is the most dangerous window for heat-related symptoms.
Pro tip from Thrive:
Try syncing your movement with natural light exposure to support circadian rhythm and sleep quality. This adds a mental health benefit to your physical one!
2. Stay Ahead of Dehydration: Hydration for Summer Movement
Even mild dehydration can reduce endurance, strength, and mental clarity — and in summer, it happens fast.
Hydration checklist:
Pre-hydrate with 16–20 oz of water 1–2 hours before exercising.
Sip every 15–20 minutes during activity — 8–12 oz per interval is ideal.
Replenish electrolytes after 30+ minutes of sweating. Natural options include coconut water, a pinch of sea salt in lemon water, or diluted sports drinks.
Watch for signs of dehydration:
Dry mouth
Fatigue
Dizziness
Cramping
Rapid heart rate
If you’re experiencing any of these, it’s time to cool down and rehydrate immediately.
3. Dress for the Heat: Smart Summer Workout Gear
What you wear matters when the weather heats up.
Go for:
Light-colored, moisture-wicking fabrics (like Dri-FIT or bamboo blends)
Mesh or breathable hats instead of heavy caps
UV-protective, sweat-resistant sunscreen (SPF 30+)
Lightweight, supportive footwear — avoid flat flip-flops or worn-out sandals
Skip:
Cotton (holds moisture and heat)
Heavy dark clothing
Non-breathable shoes or socks
Thrive PT Tip:
Your clothing should work with your body to cool you, not against it. That means loose-fitting, breathable gear that allows airflow and sweat evaporation.
4. Smart Outdoor Options in the Arlington Area
Want to take your movement outdoors? Here are DC- and Arlington-based summer workout ideas that minimize heat exposure:
Shaded trails: Try the W&OD Trail, Roosevelt Island, or the Four Mile Run Trail for a walk, jog, or ride.
Biking: Provides airflow and less impact on joints than running.
Water-based activities: Swimming at local rec centers or paddleboarding at Key Bridge Boathouse.
Park yoga: Early-morning yoga in shaded areas or local pop-up classes.
Bonus Idea: Make movement social. Invite a friend for a walking meeting, or start your day with a morning stretch circle on the porch.
5. Indoor Workouts: Build Strength Without the Sun
Some days, the heat index is just too high — and that’s okay. Your home (or a cool community space) can be your gym.
Try these Thrive-recommended indoor workouts:
Bodyweight circuits: squats, lunges, planks, and push-ups
Mobility flows: hip openers, thoracic spine stretches, and ankle mobility drills
Mini resistance band workouts: great for glutes, shoulders, and core stability
Balance and proprioception: use a pillow or foam pad for single-leg balance practice
If you’re a Thrive patient, ask us about custom home movement plans tailored to your goals, space, and equipment.
6. Your Brain in the Heat: Staying Mentally Grounded
Heat and humidity don’t just wear on the body — they affect mood, mental clarity, and sleep. That’s because your nervous system is more easily taxed in extreme temperatures.
Combat summer sluggishness with:
Breathwork: Box breathing (inhale 4, hold 4, exhale 4, hold 4) for 2–5 minutes
Mindful grounding: Take off your shoes and stand barefoot on cool grass for 60 seconds — a fast nervous system reset
Gentle movement breaks: A few shoulder rolls, toe taps, and gentle stretches can wake up your brain and body midday
Even 5 minutes of this type of reset can counter the sluggish “heat fog” we often feel this time of year.
7. Know When to Stop: Signs of Overheating or Heat Illness
While it’s important to stay active, listening to your body in the summer is crucial.
Warning signs to stop immediately:
Nausea
Muscle cramps
Headache
Dizziness or fainting
Excessive sweating followed by lack of sweating
Confusion or disorientation
If you experience any of these:
Stop your activity
Move to shade or a cool area
Hydrate with water and electrolytes
Use cold compresses or wet towels on your neck, armpits, and inner thighs
In severe cases, seek medical attention.
8. Consistency Over Intensity: A Thrive Perspective
At Thrive with Dr. C, we always say: movement is medicine — but timing, pacing, and context matter. In summer, this means:
Shifting from “how hard” to “how consistently” you move
Prioritizing recovery, hydration, and balance
Letting your routine evolve with the season — not fight it
Whether you're cross-training for fall races, rebuilding post-injury, or just staying mobile for everyday life, adapting your strategy is part of sustainable wellness.
Final Takeaway: Thrive Through the Heat
Yes — this summer is humid. Yes — it can feel like a wall of soup outside.
But your body can adapt, your movement can evolve, and your routine can stay consistent — all without putting your health at risk.
If you need personalized guidance this summer — whether you’re dealing with joint pain, muscle stiffness, or just need help building a safe seasonal movement plan — Thrive with Dr. C is here to help.