We may be right in the middle of the heat of summer, but that’s no excuse for breaking your workout routine. It’s easy to stay on track by being smart. From what you eat and drink, to what you wear, you can keep on crushing your workouts even when the heat is on.

1.Drink water frequently

The heat makes you sweat more, so you need to be refueling your body with liquids as you go. The body temperature rises a lot faster when its hot outside! For the best hydration, drink at least 16 ounces of water within the two hours before you work out in the heat. Make sure if you discuss fitness with clients, remind them to reapply sunscreen every 2 hours.

2. Know your limits and the signs of heat exhaustion

The workout itself is a huge health benefit, but don’t overdo it. Know your body and know the signs of heat exhaustion. If you’re working out outside, running, or circuit training, look for dizziness, lightheadedness, muscle cramps, nausea, and rapid heartbeat. These signs mean you need to hit the AC…fast. Above all else, just pay attention to your body.

3. Avoid the hottest part of the day

Unless you’ll be exercising in a pool, plan your workout for the cooler mornings or afternoons. Your body can perform better since these times are the coolest parts of the day.  

4. Dress for the weather

Wear lighter-colored clothing, and avoid wearing dark colors, especially black, as it rapidly absorbs heat. Plus, if you have the budget, there is workout wear available that has moisture-wicking and cooling properties to keep you nice and cool as you workout in the heat. This is a great solution for those who don’t have the option to hit the trail in the morning, and end up exercising in the heat of the sun.