As the temperature soars, you may decide it’s a great day to head out for a summer workout. Whether you’re going for a jog, a bike ride, or are going to do some circuit training in the park, there are a few things that you need to know to ensure you have a safe and successful session.

Exercising outdoors in the heat presents a new challenge that you need to understand how to navigate.

Here are the facts to know.

Hydrate Well Before, During, And After

First, be sure that you tend to your hydration needs. Since you’ll be sweating more heavily while outdoors, it’s vital that you are replacing this lost fluid with water or a beverage that contains electrolytes. If you are exercising for longer than an hour, go for the electrolyte drink to help replenish sodium and potassium as well. Just be sure to stay away from high sugar varieties.

Make sure as the session finishes that you keep hydrating – don’t think that your job is done the minute you wrap up. After the workout is a great chance to replace what you’ve lost.

Avoid Peak Hours

It’s also a good idea, if you can, to avoid the peak hours in the sun. This is typically anywhere from about 11 am until 4 or 5 pm depending on where you live and the time of the season. You want to avoid the sun being directly over your head as this is when it will be the hottest.

Know When To Rest

As you begin exercising, make sure that you know when to rest. If you start to feel overheated, lightheaded, dizzy, or unwell, stop and seek shade somewhere you can cool down.

Don’t keep pushing yourself despite feeling this way. This is not exercise fatigue you are likely feeling, but rather, the initial symptoms of heat stroke.

Lather Up

Finally, remember to apply some sun screen to your skin before you head out for the workout on hand. Don’t overlook this critical factor or you could be faced with a serious sunburn as a result.

Too many athletes think that because they are sweating, there is no point in using the sunscreen. But, there are plenty of sweat and waterproof sun lotion varieties out there, so shop wisely and get protected. If you are someone who exercises often outdoors, you don’t want to risk skin cancer because of this exercise preference.

So there you have the key tips to remember about exercising outdoors as the temperature heats up. Remember to give your body time to adjust to the heat as well. Add more intensity gradually, slowly working your way up to your normal everyday workout session once you know that you can handle the warmer temperature outside.