Exercising in the heat can be a tricky prospect.

We are usually so excited to get out of the stuffy gym and our office jobs that a little heat doesn’t bother us. But as summer comes into full swing, if you are considering exercising in the heat, it is important to understand exactly how to do so safely.

Make sure to talk to your doctor about starting an exercise regimen and issues about heat and hydration. And remember there is no one-size-fits-all prescription. The best way to figure out what works for you is practice. After about two weeks of working out in the heat you should have a beat the heat formula that works for you.

Here are some things you should keep in mind while you try to figure out your own plan:

Give yourself time to adjust- Acclimate yourself gradually. Try to expose yourself to the high heat of the day every day even if for just a few minutes. It’s just about impossible to stay in an air conditioned building all day and then jump right into an outdoor exercise routine. Take a few minutes in the middle of each day to spend some time in the heat so you can be better capable of adjusting. I would also suggest being outside for as long as possible before you actually begin you exercise session.

And most importantly, if you are just completely new to outdoor exercise like Booty Boot Camp, or you are new to exercising altogether take it easy for the first two weeks. It can take just about that long for your body to get used to the heat.

Pay attention to you Water Intake and Diet Everyday– Not only will paying attention to your diet and hydration daily accelerate your fat loss results, but what you eat and drink the day before exercising in the heat can affect your performance and safety on your workout day as well. It’s not enough to know how you feel right before going out to exercise in the heat, if you are already tired and dehydrated from the day before exercising in the heat can bring on problems faster.

Drink water– And I don’t just mean right before you are about to work out . Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). To maintain good hydration for a moderate summer workout, drink 20 ounces of water two hours before exercise, at least 8 ounces of water shortly before getting out in the heat, and then a gulp every 15 to 20 minutes during exercise. A person of average weight should drink at least 12 cups of water a day while exercising in the heat; an overweight individual needs even more. If you’re thirsty then you are already dehydrated; drink before you feel a need to. The body cools off by sweating, and as long as you remain hydrated, the body is able to cool itself off. When you become dehydrated, the problems start.

Eat regularly- The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.

Exercise Early or Late-During the summer months get out before 7 a.m. or after 6 p.m. to exercise. Try to avoid exercising in the heat between 10:00 am and 2:30 pm.

Dress the part-wear loose clothing (preferably made of cotton or sweat-wicking fabric). Avoid open-mesh jerseys and tank tops; they expose you to too much sun. Light-colored clothes best reflect the sun. And wear sunblock (SPF 15 or higher), a cap or hat and sunglasses. You can also keep cool by wearing a wet bandana or an ice pack scarf around your neck.

Stay in the shade- Try to exercise as much as possible in the cooler shade.

Use common sense:

• Don’t keep exercising if you feel dizzy, faint and/or nauseous.
• Take special care. If you are very underweight, very overweight, pregnant or an older adult. Many experts recommend you maintain a moderate intensity level–60 to 70 percent of predicted maximum heart rate–when exercising in the heat. Stay fully hydrated at all times and take many rest breaks.
• Slow Down. When the temperature hits the 90s, don’t expect to go at your workout at 110%.
• Be careful about trying to keep up with friends who are more fit or may even have a higher tolerance for heat as well. Just realize you are going to move a little slower.

Inevitably, heat and humidity will slow you down. The good news is that as the summer wears on, you’ll get somewhat used to the heat and humidity, and the same level of exertion will be easier. That acclimatization is the key to avoiding problems,

Enjoy your workout!

Sarai Jones