The Educated Patient Podcast: NFL Team Doctor Breaks Down How to Stay Active Safely in the Heat

On the latest episode of The Educated Patient Podcast, host Mike DeMarco spoke with Maria Kyriacou, M.D., a primary care sports medicine physician at Baptist Health Orthopedic Care, part of Baptist Health South Florida. Kyriacou serves as a team physician for the Miami Dolphins, the Florida Panthers and Inter Miami, and she explained that heat acclimation is a structured, progressive process, not something athletes can skip.

New players arriving from cooler climates, she said, get extra attention during training camp. Teams gradually increase how long players train, how much gear they wear and how intensely they push themselves over the course of days, rather than throwing anyone into full-intensity heat exposure on Day 1.

What Applies to Everyday Exercisers

Kyriacou said the same acclimation principles apply to nonathletes, whether someone is visiting Florida from a cooler state or has lived there for years. She recommends adjusting workout intensity, duration or the time of day exercise happens rather than pushing through discomfort. Physiologically, she explained, the body redirects blood circulation toward the skin to support sweating and cooling once core temperature rises, which pulls resources away from working muscles and leads to quicker fatigue.

Special Considerations for Heart Conditions and Medications

For people with impaired heart function or those on medications like diuretics or stimulants, Kyriacou said heat and humidity force the heart to work harder, and some medications can impair the body’s ability to sweat or regulate fluids. She recommended exercising earlier in the morning or later in the evening, and encouraged people to talk with their physician about individualized limits, especially around sodium and fluid intake for those managing conditions like heart failure.

Hydration and Fueling Guidelines

Kyriacou outlined specific hydration targets: drinking 16 to 20 ounces of water 45 to 60 minutes before a workout and, for sessions longer than an hour, adding 4 to 6 ounces roughly every 20 minutes along with electrolytes. Rather than relying solely on packaged electrolyte products, which can be high in sodium, she suggested whole foods like a banana with almonds, or water-rich foods like watermelon, cucumber and bell peppers.

Recognizing Heat Illness Warning Signs

Kyriacou distinguished ordinary muscle fatigue, which builds gradually, from heat illness, which tends to appear suddenly. Warning signs that require immediate medical attention include confusion, dizziness, headache, vomiting or collapsing. She also emphasized warming up for five to 10 minutes before exercising in the heat and cooling down afterward with light food such as a turkey wrap, yogurt or a smoothie.

Her closing message was to keep moving despite the heat. “Certainly not a reason to stop working out because once you stop working out, you know, the muscles can begin to atrophy,” Kyriacou said, adding that the key is building in the right adaptations to stay safe.