Beat the Heat: Staying Active and Safe on Lake LBJ This Summer 

Written by: Jessica Butler, Certified AFAA Group Fitness Instructor and Founder of Board & Body | Lake LBJ

Summer at Lake LBJ brings an open invitation to all things outdoors. For many of us, our fitness and movement habits make the transition as well, creating opportunities to combine our enjoyment of lake life with our wellness goals. Swimming, kayaking, water sports, and paddleboard fitness classes all emerge as Lake LBJ comes alive during the summer months. But in Texas, the heat can quickly become both a deterrent and a danger. Fortunately, with a few simple precautions, we can safely leave the gym behind and embrace the rhythm of Lake LBJ.

Proper hydration is the single most important factor when exercising in the summer heat. Drinking adequate amounts of water and electrolyte beverages before, during, and after outdoor activities helps the body regulate its temperature through sweating. It's also important to pay attention to humidity levels. The more humid the air, the harder it is for sweat to evaporate, making the body's natural cooling process less effective and increasing the risk of heat-related illness.

Another important factor to consider is the heat index, which combines air temperature and relative humidity to reflect how hot it actually feels outside. While the temperature alone may seem manageable, the heat index can push conditions well above 100 degrees. The National Weather Service issues Heat Watches, Heat Advisories, and Extreme Heat Warnings based on forecasted heat conditions. As a general rule, outdoor exercise should be approached with increased caution when the heat index exceeds 90 degrees and may become dangerous when it rises above 102 degrees, particularly during prolonged activity or direct sun exposure.

No matter the exact temperature or heat index, it's critical to recognize the signs of heat-related illness. Heat cramps, or muscle spasms, are often one of the earliest warning signs of dehydration. These can become particularly dangerous in open water. If you experience cramping in your stomach, arms, or legs while swimming, paddleboarding, or participating in water sports, exit the water immediately and begin rehydrating. Heat exhaustion requires prompt attention and may include symptoms such as excessive sweating, muscle cramps, weakness, dizziness, headache, clammy skin, or nausea. If you experience any of these symptoms, move to an air-conditioned space or shaded area, begin cooling measures such as cold washcloths or fans, and slowly replace lost fluids. Heat stroke is a life-threatening medical emergency that can develop when heat exhaustion is ignored or untreated. Symptoms may include a very high body temperature, confusion, altered mental state, hot skin, rapid pulse, or loss of consciousness. If heat stroke is suspected, call 911 immediately.

The most enjoyable times to exercise outdoors at Lake LBJ are often during the cooler morning hours or as the sun begins to set. At Board & Body, we schedule our classes around the Texas heat, meeting for our Signature Saturday classes at 8:00 a.m. throughout the summer and offering Sunset Sessions on occasion or through private events. Guests are encouraged to bring water bottles, and we recommend taking time to recover in an air-conditioned environment after class, before returning to other outdoor activities. All classes are taught by a First Aid and CPR-certified instructor with additional training in recognizing and responding to heat-related illness.

Regardless of your chosen activity, wear light-colored, loose-fitting clothing whenever possible, protect yourself with a hat or visor, and take frequent breaks in shaded or air-conditioned areas. Keep a close eye on individuals who may be more vulnerable to heat-related illness, including pregnant women, infants and young children, older adults, those with chronic medical conditions, and athletes wearing heavy or non-breathable equipment. These groups are often at greater risk for dehydration and heat stress and should be monitored carefully for early warning signs.

Lake LBJ has so much to offer during the summer months, and taking our wellness routines outdoors is one of the privileges of living in such a beautiful place. Whether you enjoy rowing, wake surfing, swimming, paddleboarding, or something else entirely, head out with safety in mind. Check the heat index, grab your water bottle, and we'll see you out there! Stay safe and stay cool.

National Weather Service. "What is the Heat Index?" Available at: https://www.weather.gov/ama/heatindex

American Red Cross. "Heat Check: Recognize the Signs of Heat Illness." Available at: https://www.redcross.org/heatcheck