Heatstroke is a serious condition that involves having a body temperature of 104 degrees or higher and often comes with feeling disoriented or confused. This is a serious and potentially life-threatening condition that should be avoided at all costs. Before you get to this extreme point, your body will often alert you that you need to rest somewhere cool, and pronto. Your body will do this through what are known as “heat cramps.” Once your muscles start to spasm or lock up, it is time to take a rest, get some water, and recoup. Do not start exercising again until all heat cramps have fully subsided.

Drink Plenty of Water

Drinking water helps your body to stay cool, because our bodies are composed of anywhere between 50% to 60% water. When you exercise, you lose roughly 2% of this water content, and perhaps more if you exercise in extreme heat. Therefore, it is advisable that you drink approximately 9 ounces of water every 30 minutes or so while you exercise. After you have finished exercising, you may need to drink yet another 9 ounces to help your body retain water. A good rule of thumb to follow is that if you use the restroom and your urine is pale, you are properly hydrated. If it’s darker, you need to drink more water. Of course, this rule of thumb varies depending on if you happen to take medications or other supplements.

Be Mindful of What You Wear

Try wearing a visor during your workouts, because keeping your head cool helps to keep the rest of your body cool as well. The clothing you work out in should be lightweight and light enough to reflect sunlight. Your skin is incredibly vulnerable to sunlight. Putting on sunscreen before you work out will help your skin during an exercise routine. Several apps exist on the market today that remind you to apply sunscreen.

Give Your Body a Chance to Acclimate to Hot Weather

If you are used to a less humid climate and you’ve just moved to someplace warmer, it would be a wise idea to allow your body to acclimate to the new, hotter weather. It may also benefit you to exercise early in the morning before the sun comes out. Likewise, you can exercise at night after the sun has set. Acclimating your body to a warmer climate will typically take between one to two weeks.

Adjust Your Workout to Your Fitness Level

Only you will know how fit you are. Do you work at a desk job all day? You might have to start out with lighter exercises, especially if it is particularly hot out. Alternatively, you may be a marathon runner. In that instance, it might be okay for you to exercise for a longer period of time. Whatever the case may be, your workouts need to be fitted toward what your body is capable of.