Keep Your Edge: Summer Hydration and Recovery StrategiesGet Summer Ready: Physiotherapy Tips to Power Your Outdor Adventures

Keep Your Edge: Summer Hydration and Recovery Strategies

July in Markham offers countless opportunities to stay active outdoors. From sunrise jogs through Toogood Pond Conservation Area to weekend soccer matches at Markham Village Park, summer invites us to move. But as temperatures climb, so does the need to focus on hydration and recovery. Whether you lace up for casual weekend games or train for competitive events, managing heat and rest is essential to staying healthy, performing at your best, and avoiding setbacks.

Hydration Matters More Than You Think

Your body cools itself through sweating, but that process also depletes water and key minerals called electrolytes. Even slight dehydration can slow you down, prolong soreness, and raise the chance of injury.

Here are a few strategies to keep fluids balanced:

1. Begin the day well hydrated

• Start sipping water first thing in the morning, especially on days when you plan to exercise.

2. Plan hydration around your activity

• Drink about 500 ml of water one to two hours before exercise
• Take regular drinks during exercise, more often when it’s hot and muggy
• Replenish afterward with water and an electrolyte source if needed

3. Recognize early warning signs

• Dry mouth or throat
• Headache or lightheaded feeling
• Dark yellow urine
• Fatigue or sudden muscle cramp

When cycling through Markham’s rolling streets or playing on grass fields under the sun, carry a refillable bottle and rest in shaded areas whenever you can.

Recovery Is Key to Staying in the Game

High temperatures place extra strain on muscles and joints. Making recovery a priority helps prevent overuse injuries and supports steady progress over the season.

1. Cool down intentionally
Spend five to ten minutes slowing your pace after exercise. Follow with gentle stretches for the muscles you used most.

2. Refuel with purpose
Aim to eat a meal or snack combining carbohydrates and protein within 30 to 60 minutes of finishing activity. This supports muscle repair and restores energy.

3. Try cold therapy
A cool shower or application of an ice pack on sore areas can ease inflammation and speed recovery after intense or prolonged effort.

4. Value rest days
Schedule one or two days each week for lighter movement, such as a walk along the Rouge River, a beginner yoga session, or an easy swim at Cornell Community Centre.

Be Aware of Summer Injury Risks

Summer athletes face added risks from heat stress and fatigue. Common concerns include heat exhaustion or heatstroke, muscle strains from tired tissues, and cramps linked to low fluid levels. Listen to your body. If you notice persistent soreness, swelling, or difficulty moving, early attention can make all the difference.

At Atlas Physiotherapy in Markham, our team of experienced therapists knows how to keep you moving through the hottest months. We’re here to guide your hydration strategy, optimize recovery, and address any aches before they become setbacks.

Book your appointment today at our Markham clinic and discover care designed to help you stay active all season long.