On particularly hot summer days, you start to sweat as soon as you walk out your front door, let alone when you go on a run outside. If your usual workout routine has become unbearable because of heat wave temperatures, it may be time to adjust a few things. Here are four smart tips that will help you stay cool and safe during an outdoor summer workout.

1. Stay hydrated. This is the most important thing when it comes to working out outside in the summer. Drinking the proper amount of water will help to prevent dehydration, which is a very harmful illness that results from exercising in excessive heat. Take a drink of water at least every 15 minutes throughout your workout.
2. Wear lightweight clothes. Loose, breathable fabrics or clothing specifically designed for exercise are the best options on a hot summer day.
3. Wear sunscreen. You should wear sunscreen every time you go outside, but it’s especially important when you know you’ll be outside for a long period of time while working out.
4. Change your routine. If you normally run outside on your lunch break, try going for a jog in the early morning when the sun isn’t quite as hot yet. This can prevent heat-related illnesses such as heat stroke.

8 Tips for Exercising in Summer Heat [Active]
Top 5 Tips to Staying Cool During Your Summer Workout [American Heart Association]
Heat and Exercise: Keeping Cool in Hot Weather [Mayo Clinic]
Hot Tips for Summertime Fitness [Northwestern Medicine]

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