ith clear skies and cool breezes, it’s easy to see why outdoor exercise is a top activity during the summer, especially after a long, cold winter. However, due to the weather and sun exposure there are many more factors to staying safe while exercising in the warmer months. Luckily, there are just as many perks. Follow these helpful tips on exercising outdoors and you’ll savor summer for more than just beach days, barbecues, and popsicles.

Basic Safety for Outdoor Workouts

Whether this is your first alfresco session or you’ve been burning calories in the open air for years, this refresher course in outdoor workout safety will make sure that you are fully prepared for a successful workout:

1. Hydrate, Hydrate, Hydrate!

It bears repeating. Drink water before, during, and after your workout. While the human body can only absorb 8 ounces of water per 20 minute period, it loses up to a quart (32 ounces) an hour. Simple, filtered cold water is the best option, and make sure to keep drinking even if you don’t feel thirsty. If you plan on sweating for more than an hour, then an electrolyte-balancing sports drink might be a good choice.

	A brief respite doesn’t mean you’re weak.

2. Bring a Healthy Snack

Since many sports involve being active outdoors for more than a few hours, bring a small snack with you to keep energy levels up. Granola and fitness snack bars are lightweight and easily portable. Make sure to read the ingredients and choose a snack with more organic elements and less added sugar and preservatives.

3. Dress Appropriately

Lightweight colors in light fabrics are essential when sweating in the sun. Dark colors absorb the sun’s rays, increasing your body temperature to sometimes dangerous levels. Choose fabrics that “breathe”, such as synthetic fibers made from bamboo and coconut—they’ll keep you cool and comfortable. If you wear hat, keep in mind that while it can protect you from the sun’s rays it also holds heat in your body. Make sure to remove it every so often to let the heat escape. Wearing a hat will protect your scalp from increasingly common skin cancers, so it is worth having one.

4. Always Use Sunscreen

Sun damage is major a concern when engaging in outdoor activity. Use a formula rated at least SPF 30 and labeled “sport”, these stay on your skin longer while you are sweating. Apply a shot glass-sized amount at least 30 minutes before heading out the door. If you plan on being out for a few hours, bring your sunscreen bottle along and reapply every two hours.

5. Workout in the Mornings and Evenings

It is widely known that the sun’s rays are strongest from 10am to 4pm. Working out during these hours puts you at a high risk of skin damage and increases your chances of becoming overheated. The sun is up in the summer longer than during any other season, so you will still have plenty of time to enjoy the outdoors during the rest of the day.

6. Gradually Increase Workout Intensity

Your body will react differently to an outdoor workout. Don’t be discouraged if you can’t keep up the same pace as you do on the treadmill or in a studio class. Thanks to the varying humidity outdoors, you may reach your target heart rate with less effort than you do at the gym. Most bodies are very adaptable—it will likely take a few short weeks before you can pound the pavement and burn more calories outdoors than in your previous indoor routines.

7. Take a Break

A brief respite doesn’t mean you’re weak. If you are feeling at all lethargic, simply slow down, walk, or take a short rest in the shade. Listening to your body is the easiest way to know when you need to slow the pace. Pushing through while experiencing those feelings may put you at serious risk for injury, heat stroke, or worse.

8. Know the Heat Index

Measured using the temperature and relativity humidity percentage, the heat index will tell you if it is safe to exercise outdoors. You can calculate the heat index at the National Oceanic and Atmospheric Administration’s site, or check out the Fitness Comfort Index in your area on weather.com. If the heat index is too high, all is not lost—now is the perfect time to head to the gym or workout at home.

9. Stay Alert for Signs of Heat Stroke

In addition to dehydration, heat stroke is one of the greatest dangers of exercising outdoors. If you begin to feel any of the following symptoms, take a break, rehydrate, and cool down as fast as possible. If you still feel unbalanced after a break, seek emergency care–heat stroke can be fatal.

Signs of Heat Stroke

• Weakness
• Headache
• Dizziness
• Muscle cramps
• Nausea or vomiting
• Rapid heartbeat

10. Special Tip - Water Workout

Working out in a pool provides great resistance and a cool environment making exercising in the water a great choice for summer fitness. Thanks to lower temperatures, you can work out longer, but you need also follow the same precautions of staying hydrated, wearing sunscreen, and taking breaks. Dehydration and becoming overheated are just as likely in the pool as on the court or in the park.