Stay Cool: Hydration and Recovery Tips for Summer Athletes

July is a beautiful time to be active outdoors in Kingston. From early morning runs along the waterfront to soccer games at local parks, summer is full of ways to stay moving. But as temperatures rise, so does the importance of paying attention to your hydration and recovery. Whether you are a weekend warrior or a dedicated athlete, understanding how to manage the heat can help you stay healthy, strong, and injury-free all season long.

Hydration Matters More Than You Think

Sweating is your body’s natural way to cool itself down, but it also causes you to lose water and electrolytes. Even mild dehydration can impact performance, delay recovery, and increase your risk of injury.

Here are a few ways to stay on top of your hydration:

Start early. Do not wait until you are thirsty to drink water. Begin hydrating as soon as you start your day, especially if you have activity planned.

Hydrate before, during, and after activity

● Drink 500 ml of water 1 to 2 hours before exercise

● Sip water regularly during your workout, especially in hot and humid conditions

● Rehydrate afterward with water and electrolytes if needed

Watch for signs of dehydration

● Dry mouth or throat

● Headache or dizziness

● Dark yellow urine

● Fatigue or muscle cramps

If you are out cycling, running, or playing sports in Kingston’s heat, carry a reusable water bottle and take regular breaks in the shade.

Recovery is Key to Staying in the Game

Hot weather can take a bigger toll on your body than cooler temperatures. Prioritizing recovery can help prevent overuse injuries and improve your long-term performance.

Cool down properly: After activity, take 5 to 10 minutes to slow your pace, bring your heart rate down, and stretch the muscles you used most.

Refuel your body: Eat a balanced meal with carbohydrates and protein within 30 to 60 minutes after exercise to support muscle repair and replenish energy stores.

Use cold therapy: Cool showers or cold packs can help reduce inflammation and support muscle recovery, especially after intense or prolonged activity.

Rest days matter: Schedule at least one or two days a week with lighter movement like walking, yoga, or a gentle swim at Richardson Beach to allow your body time to recover.

Be Aware of Summer Injury Risks

Summer athletes are at increased risk of heat-related issues and soft tissue injuries from overtraining. Common problems include:

● Heat exhaustion or heatstroke

● Muscle strains from fatigue

● Dehydration-related cramps

Pay attention to how your body feels. If you experience lingering soreness, swelling, or restricted movement, a visit to a physiotherapist may help address the issue early and keep you active all summer.

At K-TOWN Physiotherapy, our team of local therapists understands what it means to stay active through Kingston’s hot months. We are here to help you move well, recover faster, and enjoy every moment of your season.

Book an appointment today at one of our four convenient Kingston locations.

K-TOWN Physiotherapy – Canadian Made Care That Keeps You Moving.