Top 4 Tips for Sports Safety This Summer

Summer is the perfect time to hone your athletic skills, whether you run, swim, cycle, or play sports. The long days mean you can practice well into the evening, and the warm temperatures let you push yourself without having to jump into a sauna, or worse, wrap yourself in plastic.

Despite these benefits, the season also presents risks, with high temperatures being one of them. But how do you stay safe? Fortunately, it’s easier than you may think.

At The Center for Primary Care and Sports Medicine, board-certified physician Lawrence Kacmar, MD, and our sports medicine specialists regularly counsel athletes of all ages. Here are our top safety tips for the summer sports season.

1. Stay hydrated

The human body is around 60% water, and nearly every system needs adequate hydration to function properly. However, many people are chronically dehydrated, which means the high temperatures and excess sun exposure during summer can present potentially serious risks ranging from cramps and lightheadedness to heatstroke. 

To prevent these issues from happening, make sure to drink plenty of water before, during, and after exercise. Avoid sugary and caffeinated drinks, which can make dehydration worse, and watch for telltale signs of dehydration like dizziness, fatigue, and dry mouth. 

We recommend carrying two water bottles — one to drink from and one as a backup — so you’re never caught without water.

2. Warm up and cool down

When you’re ready to exercise, it can be tempting to jump right into your workout, but hot weather increases the risk of cramps and puts added strain on your joints and muscles. You may not be able to change the temperature outside, but you can reduce some of this risk by warming up before working out and cooling down after.

There’s no single right way to do this, but we recommend taking 10-15 minutes at the beginning of each session for light cardio and dynamic stretching — controlled movements to increase blood flow. Once you finish your activity, do static stretches — holding a single position while standing or lying down. 

These activities can reduce the risk of injury while improving flexibility and overall performance.

3. Pay attention to your gear and your surroundings

High temperatures also mean more sweat, so if you wear a helmet, elbow pads, or other protective gear, they’re more likely to slip. Readjust everything as needed to ensure a proper fit.

Extended sun exposure increases your risk of sunburn, so it’s important to protect yourself. Before heading outside, apply sunscreen with a sun protection factor (SPF) of 30 or higher, and reapply it every two hours, especially if you’re spending time in the water.

If possible, avoid playing on surfaces like turf or asphalt, which retain and radiate heat, increasing your risk of heatstroke.

4. Know your limits

When you’re exercising outdoors and the sun is shining, it’s normal to want to push yourself, especially when you’re having fun with friends or working to improve your skills. However, if you don’t listen to your body and take regular breaks, you may suffer an injury.

While there’s no way to prevent accidents entirely, you can take steps to protect yourself. For example, if you’re outside during peak sun hours, take a drink and shade break every 20-30 minutes. 

Similarly, if you have kids, encourage them to speak up when they experience any discomfort or fatigue. Regular breaks can go a long way toward keeping everyone safe and healthy.

Schedule a summer checkup today

When exercising or playing sports this summer, it’s important to be sure your body can withstand the heat and physical demands. To schedule a checkup, contact The Center for Primary Care and Sports Medicine today. Call our office in Aurora, Illinois, or book an appointment online.