When the warmer weather arrives, it’s no surprise that everyone wants to be outside. Although taking your workout routine to the great outdoors is a good way to enjoy all that summer has to offer, be cautious about how working out in the heat can take a toll on your body.

If you’re someone who prefers to exercise in the sunshine, keep these 8 tips in mind to stay healthy, safe and fit this summer.

Wear moisture wicking clothes in light colors

Light-weight moisture-wicking clothes in bright colours are ideal for working out in the heat. Light colours don’t absorb light; they reflect it—keeping you cooler longer.

For more information and tips on what to wear while working out check out this article!

Split up your workouts

Break up your longer workouts into shorter increments throughout the day. If it’s humid out, it’s probably best to shorten your workout to 10- or 15-minutes increments.

Timing is everything

In the summer months, 10 a.m. to 3 p.m. is usually the hottest time of the day. If you’re planning on exercising outdoors, try to do it either before 10 a.m. or after 3 p.m.

Head indoors

On days where there’s an excessive heat warning, it’s better to be safe than sorry. When you can’t beat the heat, there’s nothing wrong with exercising in a temperature-controlled gym or at home. 

Drink the right amount of water

If you’re working out on a hot day, be sure to drink at least two litres of water throughout the day. A general rule of thumb is that you should consume 500 ml of water per hour of exercise. Once you’ve completed your workout, continue to drink 500 ml of water per hour for a few hours after you’ve finished exercising.

One sip at a time

Avoid taking big gulps or chugging your water. Instead, sip away on your water throughout the day, you’ll maximize the absorption of fluid, keeping your body hydrated longer.

For more hydration hacks that will keep you cool and refreshed all summer long, check out this article.

Workout in the water

Take up a water sport like paddle boarding to stay cool. If you don’t have access to a beach, lake or the ocean, aqua fitness classes, like AQUA FIT are a great water workout and summer exercise alternative. 

Know your limits

Listen to your body. If you feel faint, light-headed, dizzy or nauseous, get out of the heat and give yourself a break. Heat stroke occurs in high external temperatures and can be exacerbated by physical exertion.

Symptoms of heat stroke include headache, dizziness, confusion and sunburn. The onset of these symptoms could be sudden or gradual, so if you are experiencing one or more of these symptoms, get out of the heat and drink lots of water. If symptoms persist or worsen seek medical attention immediately.