Healthy habits that protect your joints in summer, keep you moving

As temperatures rise, you tend to become more active; walking, traveling, exercising, or working outdoors. But for those with arthritis or a history of joint issues, summer can also bring increased discomfort. While it may help loosen stiff joints, overexertion, poor hydration, and an unhealthy routine can make joint pain worse. A few practical habits can help protect your joints through the season.

During the warm weather, the heat can relax your muscles and reduce stiffness. But some parts of summer, like heat, dehydration, and too much activity, can actually make joint problems worse, says Dr Akhilesh Yadav, Associate Director- Orthpaedics and Joint Replacement, Max Hospital Vaishali. “Dehydration is common, and it reduces the fluid that cushions joints. Outdoor activities and travel often mean more time on your feet, more stress on your joints, and a higher risk of inflammation. Without care, even healthy joints can develop problems. This makes prevention an important part of enjoying a pain-free summer,” he adds.

According to Dr Yadav, joint pain isn’t limited to older adults. “Anyone can feel its effects, especially when activity increases and self-care slips. Staying hydrated, managing weight, wearing the right shoes, and not overdoing physical activity are key steps,” Dr Yadav says.

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These changes help reduce stress on joints, keep inflammation low, and maintain mobility, all without disrupting your daily routine. He suggests smart ways to prevent joint pain in summer.

• Stay hydrated: Water keeps joints lubricated. Drink at least 8–10 glasses a day, and increase intake if you’re sweating or outdoors for long periods.

• Maintain a healthy weight: Extra weight adds pressure to your knees, hips, and back. Eat light, seasonal meals to manage or reduce your weight and support joint function.

• Exercise wisely: Avoid intense activity during peak heat. Choose low-impact workouts like swimming, yoga, or walking early or late in the day. Warm up and cool down properly.

• Don’t overexert: Be careful with vacation activities like hiking or long walks. Increase effort gradually, and rest if joints start to swell or ache. Use cold packs if needed.

• Wear supportive shoes: Avoid flat sandals or heels. Wear shoes with good arch support and cushioning, especially if you walk more than usual during the summer.

• Stick to your treatment plan: If you have a joint condition, continue your medication. Ask your doctor if supplements like calcium, Vitamin D, or omega-3s are right for you.