Beat the Heat: Exercising Safely This August
Summer training doesn't stop just because the temperature climbs, but the way your body handles heat should absolutely change how you train.
As a sports medicine physician, late summer is when I see the same pattern every year: motivated athletes and weekend warriors pushing through heat and humidity like it's any other workout, and paying for it with dizziness, cramping, or worse.
Here's the truth: heat doesn't just make exercise feel harder. It changes what your body is doing internally. Blood flow shifts toward your skin to help you cool down, which means less is available for your muscles and organs. Your heart rate climbs faster than usual for the same effort. And sweat losses can add up quickly, taking key electrolytes like sodium and potassium with them.
Know the warning signs of heat illness:
Heavy sweating that suddenly stops
Dizziness, headache, or confusion
Nausea
Rapid heartbeat
Muscle cramping
Cool, clammy skin (a sign of heat exhaustion) or hot, dry skin (a sign of heat stroke, a medical emergency)
How to train smart in the heat:
Exercise during cooler windows: early morning or evening
Hydrate before, during, and after. Don't wait until you're thirsty
Replace electrolytes, not just water, especially during workouts longer than 60 minutes
Wear light, breathable, moisture-wicking clothing
Give your body 10-14 days to acclimate to heat before pushing intensity
Listen to your body. "Pushing through" is not the flex it sounds like in extreme heat
This isn't about avoiding summer workouts. It's about respecting what your body is managing behind the scenes so you can keep showing up, safely, all season long.
Power Food Spotlight: Zucchini
Zucchini is peaking right now in New Jersey gardens and farmers markets, and it might be one of the most underused summer vegetables in the kitchen. Mild, versatile, and forgiving to cook, it deserves a spot on your plate well beyond the occasional side dish.
Why it's good for you:
High water content, helpful for staying hydrated during the summer heat we talked about above
A good source of potassium, which supports healthy blood pressure and muscle function
Contains antioxidants like lutein and zeaxanthin, linked to eye health
Low in calories but still provides fiber, supporting digestion and steady energy
Rich in Vitamin C, supporting immune function and skin health
Try This: Zucchini Hummus Roll-Ups
A fresh, no-cook appetizer ready in about 15 minutes
2 medium zucchini, sliced lengthwise into thin ribbons
1 cup hummus
12 cherry tomatoes, halved
2 tablespoons fresh basil, chopped
1 lemon, zested and juiced
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons toasted pine nuts or sunflower seeds
Using a vegetable peeler, slice the zucchini lengthwise into long, thin ribbons and lay them flat on a cutting board or platter. Spread a thin layer of hummus along one end of each ribbon, place a piece of cherry tomato at that end, then roll up and secure with a toothpick if needed. Arrange on a serving plate and sprinkle with basil, lemon zest and juice, salt, pepper, and the toasted nuts or seeds.
Naturally vegan, with no added oil or cooking required, and it pulls double duty on fiber thanks to both the zucchini and the hummus. A light, refreshing appetizer that's easy to prep ahead for a summer gathering. 🥒
Exercise Spotlight: Farmer’s Carry
If you've been following along the last few issues, you've done a lot of work on the ground and against a wall: dead bugs, bird dogs, planks, wall sits. This month, we're standing up and loading it.
The farmer's carry is exactly what it sounds like: pick up something heavy in each hand (or one hand), and walk. It's one of the most functional exercises you can do, because it's a movement pattern you're already doing every day, just usually without thinking about it.
Benefits:
Grip strength
Core stability
Shoulder health
Posture
Walking mechanics
How to do it:
Stand tall holding a weight in each hand (or one hand for a single-arm "suitcase" carry)
Shoulders back and down, ribs stacked over hips, core braced
Walk at a controlled pace, resisting the urge to lean or let one side dip
Keep breathing normally throughout. Don't hold your breath
Beginner: Carry two grocery bags for 20-30 seconds.
Intermediate: Carry two moderate dumbbells for 30-45 seconds.
Advanced: Heavy suitcase carry (one weight) or uneven carry.
CORE Tip: Next time you carry groceries in one trip, you're actually training. This is a great conversation starter because most people don't think of carrying as exercise.
Healthy Habit of the Month: The 3-Gram Fiber Swap
Most people know fiber is "good for you," but few realize they're only getting about half of what they need. The average adult eats roughly 15g of fiber a day, well under the 25-30g most of us should be aiming for.
The good news? You don't need a complete diet overhaul. Small, consistent swaps add up fast. Fiber does a lot of quiet, heavy lifting: feeding your gut microbiome, supporting steady blood sugar and energy, keeping you fuller longer, and playing a role in hormone regulation at every life stage, from postpartum recovery to perimenopause.
Try swapping one item a day this month:
White rice → farro, quinoa, or cauliflower rice
Fruit juice → whole fruit with the skin on
Regular pasta → chickpea or lentil pasta
White bread → 100% whole grain
A handful of chips → a handful of nuts or roasted chickpeas
Think of it less as "eating more fiber" and more as "trading up": same meal, same effort, bigger payoff.
A note on adding fiber: Increase gradually and pair with plenty of water. Ramping up too fast can cause bloating or GI discomfort. Slow and steady wins here.
Interested in MHT at CORE?
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Upcoming CORE Events
Come walk with CORE this month
Every month I step away from the clinic and take the health conversation outside. Walk with a Doc is exactly what it sounds like: we start with one short health topic, then walk together at whatever pace feels good. You can ask questions, meet people in the community, and get some fresh air. No agenda, no gear, no pressure. It is one of my favorite things I do all month and I would love to see you there.
Next walk: Wednesday, August 19, at 12:00 PM
📍 Community Park South (parking lot between John Street and Race Street, near the dog park)
Ready to move, perform, and feel better?
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Got a question about recovery, movement, or wellness? I’d love to hear from you.
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The content in this newsletter is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult with a qualified healthcare provider before making any changes to your health, exercise, or nutrition routine.
Some recipes, images, or resources shared may come from external sources that I do not own. This newsletter is free and I do not currently have paid subscribers. From time to time, I may share links to products or services that I trust and recommend.