Summer is a season for being active and enjoying the outdoors. But warm weather and longer days can sometimes bring headaches, back tension or sore joints.* With a few daily habits, you can stay comfortable, keep moving and make the most of every sunny day.

Stay hydrated

Drinking water is simple, and one of the best ways to help your body feel strong in hot weather. Small sips throughout the day keep your joints and muscles moving comfortably and can help prevent those headaches that sneak up when you’re not drinking enough.

Try these tips to stay hydrated:

• Drink water with meals instead of juice or tea
• Carry a water bottle and take small sips often
• Add a splash of lemon juice, cucumber or berries if plain water feels boring

Staying hydrated helps your body cool itself down and boosts your energy. When you’re hydrated, your body handles the heat better. Your muscles and joints are less likely to feel stiff or achy. Sometimes, taking care of pain really does start with small habits that support whole-body health.*

Exercise in the water

Water workouts are a gentle way to keep your body moving. They can help you stay active without putting extra stress on your joints and muscles. Some ideas include:

• Swimming
• Water aerobics
• Walking in a shallow pool

Even stretches or light movements in the water can loosen stiffness, improve flexibility and help you feel better overall. Plus, the cool water helps control your body temperature. This is a safe and refreshing way to stay active on hot days.

You have a SilverSneakers® basic fitness membership at no added cost. It includes access to thousands of participating facilities nationwide, including gyms and fitness centers. Visit SilverSneakers.com to search for participating facilities in your area. Check the “Find Fitness Location” button to find those that offer a shallow-water exercise class called “SilverSneakers Splash.”

Not close to a gym or fitness center? Try one of these options:

• Use free weights and resistance bands at home
• Take live SilverSneakers online classes like low-impact indoor walking or joint-friendly cardio
• Practice simple bodyweight exercises in the comfort of your home

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Stay comfortable in the heat

The best times to be active on hot days are early morning or late afternoon when the sun is not as strong.

But if you’re out during peak heat, staying cool can help stop pain from getting worse. Try these simple ways to stay comfortable:

• Use cooling towels or scarves when outside
• Make do-it-yourself (DIY) cooling packs for sore areas
• Wear light, breathable clothing and sun hats
• Carry a portable hand-held fan

Staying cool can ease sore muscles and joints and keep you from feeling more tired, which can make pain worse.

Prioritize quality sleep

It can be hard to sleep on hot summer nights. When you don’t get enough rest, pain can feel worse and your body gets tired. Sleep helps your body recover and feel stronger.

Try these tips for a better night’s sleep:

• Keep your bedroom cool with a fan, air conditioning or cooling bedding
• Go to bed and wake up around the same time each day
• Avoid caffeine or heavy meals close to bedtime
• Wind down with gentle stretching or deep breathing
• Choose breathable pajamas and light sheets

Good sleep gives your muscles and joints time to heal. It helps reduce pain, boost energy and make everyday activities feel easier. When you’re rested, your body is better prepared to handle heat, movement and the demands of the day.

20% savings for Allina Health | Aetna Medicare members like you 

As an Allina Health | Aetna Medicare Advantage member, you get a 20 percent discount on thousands of CVS Health® brand health and wellness products. For instance, pain relievers, cooling packs and sunscreen. 

Log in to your secure member website. Look for “” from your home page and scroll down to the section titled “Wellness Discounts for you.” There, you can read how to use your online promo code or in-store coupon to activate savings.

Maintain good posture

When it’s hot, you’re more likely to slump on couches or outdoor chairs. But poor posture can increase back, neck and shoulder pain. Pay attention to how you sit, stand and move — it can make a big difference.

Here are some ways to maintain good posture:

• Sit with your back supported and feet flat on the floor
• Use a small pillow or folded towel for lower-back support
• Stand up, stretch or walk every 30–60 minutes
• Bend your knees and keep your back straight when lifting heavy objects
• Raise screens to eye level when using phones or laptops

These tips will help lower strain on muscles and joints. It can also help prevent pain flare-ups and make daily movement easier.

Use over-the-counter (OTC) pain relief

OTC medicines like acetaminophen or ibuprofen can be helpful for headaches, back pain and everyday discomforts. When used safely, they can be part of a balanced pain-care routine. Always follow the directions and talk with your provider before starting a new medicine or routine.

Tips for safe use:

• Double-check the correct dose
• Ask your provider before alternating medicines
• Never take more than the recommended daily amount

As an Allina Health | Aetna member, you have a benefit amount (allowance) to help pay for approved OTC health and wellness products. These include certain pain relievers, first aid supplies and more. This benefit does not have an OTC payment or debit card. 

Visit your plan’s web page to view your product catalog. It includes a list of products available in store or by phone. Or call
1-844-428-8147 (TTY: 711) from 8 AM to 8 PM, 7 days a week, excluding federal holidays.

OTC medicine works best with healthy habits like the ones listed above.

When to see a provider about pain

Sometimes, at-home care isn’t enough. It’s important to listen to your body and reach out for help when something doesn’t feel right.

Make an appointment with your primary care provider (PCP) if you notice:

• Pain that lasts more than a few weeks
• Pain that affects daily activities or sleep
• Pain that changes or comes with unusual symptoms

Your PCP can help figure out the cause and guide you toward the right treatment or support.  Get help early to protect your health, strengthen your body and help you enjoy your days with more comfort and confidence.

*FOR JOINT PAIN: Advanced Orthopedic Associates. How summer weather affects chronic pain. Accessed February 6, 2026.

*FOR HYDRATION: Central States Pain Clinic. 5 essential summer pain management tips from your interventional pain doctor. Accessed February 6, 2026.

See Evidence of Coverage for a complete description of plan benefits, exclusions, limitations and conditions of coverage. Plan features and availability may vary by service area. Participating health care providers are independent contractors and are neither agents nor employees of Allina Health | Aetna. The availability of any particular provider cannot be guaranteed, and provider network composition is subject to change. Aetna is part of the CVS Health® family of companies. The discount does not apply to items you buy with your Allina Health | Aetna over-the-counter (OTC) benefit amount (allowance). Not applicable in CVS located inside of a Target store. Vendors offer Value-Added Items and Services (VAIS) at a discount that are not part of your plan’s benefits. You will pay the full cost of discounted services not covered under your plan. This material is for informational purposes only and is not medical advice. Health information programs provide general health information and are not a substitute for diagnosis or treatment by a physician or other health care professional. Contact a health care professional with any questions or concerns about specific health care needs. Providers are independent contractors and are not agents of Allina Health | Aetna. Provider participation may change without notice. Allina Health Aetna is not a provider of health care services and, therefore, cannot guarantee any results or outcomes. The availability of any particular provider cannot be guaranteed and is subject to change. Information is believed to be accurate as of the production date; however, it is subject to change. For more information about Allina Health | Aetna plans, refer to our website.

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