Heat has a big impact on you while you exercise, and it's important to listen and respond to your body's cues before you wind up with a case of heat stroke.

And adding to the stress on your body, humid air doesn't allow for sweat to evaporate from your skin and cool you off, so your internal core temperature rises even higher, putting you at a much higher risk for the following: • Dehydration, which can lead to fatigue, dizziness and muscle cramps • Fainting - If you're not used to exercising in the heat, you might pass out from a drop in blood pressure • Heat exhaustion or heat stroke • Sunburn • Heat rash

Here are the tips for staying healthy and still enjoying the outdoor workout:


Stay Hydrated

The most important part of exercising safely in the heat is to stay hydrated. If you’re thirsty then you are already dehydrated; so you should drink before you feel a need to. As when you're dehydrated, you not only risk fatigue and poor performance, you also risk more serious problems like heat exhaustion or heat stroke.

General Guidelines • Drink about 2 glasses of water 2 hours before your workout. • Sip water throughout your workout, about 8 ounces every 15 minutes. Carry a hydration pack for convenience • Continue to drink water after your workout to replace any fluids lost. • If you're exercising for a long period of time, weigh yourself before and after your workout and drink 2 cups of water for every pound of fluid you've lost. Wear Sweat Wicking Clothes What you wear when you exercise in the heat can make or break your workout, especially if you're out for a long walk, run or bike ride.

The key is to staying comfortable, cool and safe include wearing:

• Lightweight, comfortable clothes: Look out for any seams, tags or other things that could lead to chafing or a rash
• Sweat wicking fabrics: Cotton absorbs sweat, making clothes heavy and uncomfortable. Breathable fabrics help sweat evaporate, keeping you cooler and drier
• Clothes that are light in color: Light colors reflect some of the sun's energy away from you, keeping you cooler
• A hat to protect your head and shield your eyes and face from the sun. Don't forget to choose performance socks as well to keep your feet cool and dry.

Exercise in the Morning

Midday is the hottest time of the day for exercise, which puts you at risk for dehydration, heat illnesses and just plain bad workouts. Consider working out in the morning before things heat up. You can also consider splitting your workouts, doing part of it in the morning and part of it at night when the weather is cooler. You get the same benefits as continuous workouts and another way to beat the heat.

Protect Yourself with Sunglasses and Sunscreen

When you prepare for your workout, put your sunscreen nearby so you don't forget it and put it on at least 30 minutes before your workout. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool. So look for sunscreens that:

• Offer protection of at least SPF 15
• Provide protection from UVA rays
• Are sweat and/or water-resistant

Don't forget, a good pair of sunglasses will protect your eyes from UV rays and make it easier to see where you're going. Look for Lightweight, durable frames and a comfortable, no-slip fit.

Stay Cool

Stay cool with these tips: • Put your water bottle in the freezer overnight for an ice-cold treat during your workout • Try water workouts: Use an aqua belt to keep you afloat as you run laps • Exercise indoors - When it's too hot to exercise, this is a great time to try exercise videos, fitness classes at the gym or boredom buster cardio machine workouts

Listen to your body

Most importantly, stop immediately if you're feeling dizzy, faint or nauseous. Continuing to exercise while feeling faint or dizzy could lead to you tripping, falling and injuring yourself. Take a break. You may find it helpful to sit down with your head between your knees as you restore blood flow to the head.