The dog days of summer are upon us, and humidity hits you like a choking fog when you step out the door.

Physical activity in the heat can be risky if you aren’t careful, but that’s no reason to put your workout goals on hold entirely.

Follow these five tips to stay safe when exercising this summer.

1. Stay hydrated.

Hydration is essential for safe exercise. The body cools itself by sweating. If you are dehydrated, there isn’t enough fluid available for optimal sweating and the body cannot efficiently cool itself.

Your internal temperature could spike and lead to serious health problems. Heat exhaustion and heat strokes are caused by pushing yourself to a point where the body can’t sustain the exercise, heat, and loss of fluid.

Carry a water bottle with you everywhere and aim to have a minimum of 8 cups of water per day. If you are outside in the heat, your water needs to increase.

Drink at least 20 ounces 2 hours before exercise, about 1 cup 5 minutes after you start exercising, and sips every 15 minutes during your exercise.

I personally have a running water bottle with a hand strap. It is very easy to hold and I highly recommend investing in one!

2. Plan your workouts.

Exercise in the morning before the sun is too strong — or at night once the sun sets. If there is a high of 98°F, you don’t want to be running at 1pm when the sun is strongest.

You may need to adjust your routine, but your body will thank you and your workout will be much better!

Heat quickly causes fatigue, which easily leads to discouragement because you aren’t going as fast or as hard as usual.  

3. Ease into it.

When the temperature spikes, your body needs time to get acclimated. It can take two weeks to get used to a climate change, so make sure you are briefly exposing yourself to the elements outside regularly.

You don’t want to shock your body by going from an air-conditioned gym straight to a 99°F blacktop.

4. Be reasonable.

Summer is probably not when you’re going to set personal records if exercising in the heat. Take it easier than usual and slow down.

Cut back on the total amount of time you exercise or the intensity. On extremely humid days, you are probably going to be slower than usual and that’s okay.

My favorite running shirt reads, “I’m slower than a herd of turtles stampeding through peanut butter, BUT I RUN!” Just get out there, that’s what counts!

5. Dress appropriately.

You want to wear athletic apparel made of lightweight fabrics that wick away sweat.

From your tank top to your socks, make sure you are sporting appropriate materials. And don’t forget about sunscreen, especially if you will be outside for more than 20 minutes.

You also may want to look into purchasing a pair of athletic sunglasses. Exposure from UV rays of the sun can cause damage to the eyes over time.

Prolonged exposure can lead to increased risk of cataracts, and in very extreme cases, blindness later in life. Consider stopping in an athletic shop and treating yourself to a nice new pair of shades. :)

Follow these tips and make sure check with your doctor to make sure exercising outdoors in the summer heat is safe for you!