Drink plenty of Fluids
The one thing the heat does is zap all the fluids from your body. It’s so important to stay hydrated in the heat and sun. This is especially true if you are working out and exerting all of your energy. Staying hydrated is key!
Avoid Caffeine, Soda and Alcohol
Caffeine and alcohol are drinks that dehydrate you rather than hydrate you. Sugary drinks like soda are also bad for you to drink before you go in the sun.
Water, Water, Water
Water is the number one drink for anytime but especially in the heat. You should also drink water before you go outside to keep your fluids up. And water is best had when it’s cool, not ice cold. Ice cold drinks can cause stomach cramps. This goes for sports drinks too.
Workout in the Early Morning Hours or Late Evening Hours
If you are going to workout outside in the heat, it’s best to do it really early or really late. You want to avoid the peak hours of the sun and heat while working out.
Wear Light Clothing
Always wear light colored clothing while in the heat. Wear light colors but also clothing with a light weight to it like dry-wicking fabrics. And always wear a hat to protect your face from the sun.
Even with a hat, the sun will find your skin. Pile on the sunscreen even if you won’t be outside for very long.
Look for Shade
Whenever possible, always look for shaded areas while working out or running. And take it easy -- if you need to take a break, find some shade and take a rest.
There are also signs of heat exhaustion to look out for. These include heavy sweating, feeling tired, being extra thirsty and muscle cramps. If these occur, go inside immediately to cool off.