The best tips for outdoor training in hot weather

Summer is the time to get outside and have fun. Whether it's swimming, pickleball, exercising, gardening, or keeping up with your walking/running schedule… the weather is nice, the days are long, and you're not bundled up in thick coats. But sometimes the heat can make it all terrifying… and with more heat waves, you need to take some precautions. Here are the best tips for outdoor exercise in the heat.

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Common sense says to be cautious and avoid the hottest time of day. Usually the heat peaks around 4pm, so between 1pm and 5pm is the worst time. You shouldn't exercise at the same intensity and take frequent breaks, which is ideal if you're exercising or doing gardening. Water is important, so drink plenty of fluids. Dehydration is a key factor in heat illness. Fluid helps your body sweat and cool down by keeping you well hydrated with water. In fact, sweating can release endorphins in the brain, which make people feel good.

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Plan your day, do activities early in the morning or late in the afternoon/evening. According to one study, early morning running is best on hot days. This is especially true in urban areas whose concrete buildings absorb the sun throughout the day and can make late-day runs hotter than expected.

To successfully acclimate to the weather, the process must be gradual. Go for a run earlier than usual with your water bottle and do a shorter and gentler version of your workout. Check your heart rate and heat levels and keep doing this until you feel like you are feeling normal again.

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To successfully adapt to the weather, training should be gradual. Start your activities earlier than usual, with your water bottle in hand, and do a shorter and gentler version of your sport/training/tournament. Consider a “warm-up” period where you don't score.

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Having an iced drink like a slushie or smoothie beforehand can make your outdoor workout more enjoyable. Researchers suggest you should try drinking 16 ounces of cold liquid 20 minutes before running or other exercise. Avoid alcohol until you're ready to cool down.

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While it won't protect you from overheating, applying sunscreen can help you avoid the heat after bed. You should also dress in layers and nothing too tight so your body can breathe.

If you feel nauseous, dizzy, or cramping, you may be overheating. Check your heart rate and heat levels and keep going until you feel you are back to normal. If you have symptoms, stop exercising and find a shady area with tap water. If possible, exercise with a partner.