Staying active in the summer is a wonderful way to enjoy the season, but it’s important to adjust your routine when the temperatures rise. Whether you're walking, hiking, gardening, or practicing yoga outdoors, here are five practical tips to help you stay safe and feel good while moving your body in the heat:

1. Avoid the hottest part of the day.
Midday sun (between 11 a.m. and 3 p.m.) is when temperatures typically peak. Plan your workouts for early mornings or later in the evening when it’s cooler. Bonus: these times can feel more peaceful, too.

2. Hydrate before, during, and after activity.
Summer heat means extra sweat, and that means you’ll need to drink more water to stay hydrated. A good rule of thumb is to sip between half a liter and a full liter of water per hour of exercise. Add a pinch of sea salt or a splash of coconut water if you need extra electrolytes.

3. Dress smart and protect your skin.
Choose lightweight, breathable clothing that helps block sun exposure. Light-colored fabrics, hats, and UV-protective shirts are all great options. And don’t forget sunscreen - even on cloudy days, UV rays can be strong.

4. Listen to your body and adjust your pace.
Heat can make your usual workouts feel more intense. Be kind to yourself: slow your pace, take breaks in the shade, and modify your routine as needed. Children, older adults, and those with pre-existing conditions may be especially sensitive to high heat, so take extra care.

5. Know the warning signs of heat-related illness.
Watch for signs of overheating, including fatigue, dizziness, extreme thirst, nausea, rapid breathing, headache, or muscle cramps. If you or someone near you shows signs of heat exhaustion or heatstroke, stop exercising, find shade, hydrate, and seek help if symptoms don’t quickly improve.

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