Summer is an excellent time to exercise and be active, but high temperatures can make it difficult to stay motivated.

Heat exhaustion and heat stroke are actual concerns, but luckily, there are plenty of ways to beat the heat and remain active during the summer. Here are ten of the most effective:.

1. Time It Right

It’s essential to plan your exercise around the most relaxing times of the day when temperatures are typically cooler. Early morning or late evening is usually ideal for outdoor activities.

If possible, avoid exercising outside during the hottest parts of the day, typically from 11 a.m. to 3 p.m.

2. Stay Hydrated

Staying hydrated is vital to keep your body temperature at a healthy level. It’s also necessary to keep fluids handy throughout the day, even if you don’t feel thirsty.

Drinking plenty of water before, during, and after your workout is a must during hot weather conditions.

3. Dress Appropriately

Wear lightweight, light-colored, and breathable clothing when you’re exercising in the heat. Tightly fitting clothing will raise your core body temperature, and dark colors tend to absorb heat, increasing your temperature as well.

4. Sunscreen

Regardless of the time of day, if you’re outside, apply a sweat-proof sunscreen of SPF 30 or higher 30 minutes before exercising.

It will protect your skin from harmful UV rays during exercise, which is essential for preventing sunburn and lower the body’s temperature.

5. Work Out Indoors

Sometimes, the best defense against the heat is to take your workout indoors. Consider using a local gym, fitness center, or community center for activities such as swimming, basketball, or even yoga.

You can also work out at home using online videos or remote classes that you can stream.

Related Article How to safely exercise in hot weather

6. Keep Cool

Use a cooling towel or a water bottle with a built-in mister to lower your body temperature. If you’re comfortable enough outdoors, consider working out in water or shade.

Additionally, taking a cold shower after working out can lower your body temperature and reduce the risk of heat exhaustion.

7. Listen to Your Body

Heat exhaustion and heat stroke are not to be taken lightly. If you start to experience symptoms such as dizziness, headache, fatigue, or confusion, it’s essential to stop your workout and find a place in the shade or indoors.

Remember, listen to your body; it knows what it needs.

8. Acclimate to the Heat

If you’re not used to working out in the heat, it’s recommended that you take things slow and gradually increase your intensity level over some time.

Start with lighter activities for short durations, and gradually work up to more extended sessions in intense heat.

9. Refuel Your Body

Replace the electrolytes that you lose during a workout by drinking sports drinks or eating fruits such as bananas, oranges, and watermelon.

Adding salt to your post-workout food can also help to replace lost nutrients and further keep your body hydrated.

10. Create a Plan

Creating a plan that includes all of the above is essential to beat the heat during exercise.

It would help if you knowledgeable on your current physical condition, the time of day and weather, and how to adjust when conditions are not suitable for exercise.