Summer is a wonderful time to go outdoors, but the heat can make it unpleasant to exercise.

Here are some top tips to help you beat the heat and stay active during summer:

Drink more water
In summer, we need to drink more water to stay hydrated and replace the fluids we lose when breathing and sweating. It’s important to drink regularly throughout the day and not wait until you feel thirsty (as it’s likely you’re already dehydrated). Aim to drink 1-2 cups of water in the hour before you start exercising and 2 cups within 30 minutes once you finish.

Workout early in the morning or in the evening
If you’re exercising outside, it’s best to do it at the cooler times of day to avoid the heat and reduce your risk of getting sunburnt. Go early in the morning before the sun reaches its peak or in the evening when the sun is setting.

Choose clothing that keeps you cool and dry
Lighter colours don’t absorb as much heat and breathable fabrics let air flow through them, allowing you to stay cool. Moisture wicking clothes are also great as they help to draw sweat away from your body to keep you dry.

Be sun smart
It’s great to enjoy time outside but remember to be sun smart. Even if it’s cloudy, you can still get burnt. Put sunscreen on before you go out and take it with you so you can reapply. Wear a hat and sunglasses to protect your face and eyes.

Exercise to suit the conditions
Don’t let the weather dictate whether you exercise or not. You can choose or adapt your exercise based on the conditions. On hotter humid days, swimming might be a better option. If you’re going for a walk during the day, choose a path or trail that provides more shade. If the heat picks up while you’re biking or walking, do a shorter loop or take more breaks.