The sun is shining, the temperatures are up. It is that time of year when we are outside longer and more often. Many people prefer to exercise outside instead of cooped up in the gym while the weather is good. But as we are exercising outside, there are a few guidelines we need to follow to prevent heat related illnesses.

Heat stroke is the most serious heat related illness. Between 1999 and 2003 there were an estimated 3,440 deaths due to the heat. It is a form of hypothermia. Instead of body temperatures getting too low, the body temperature gets too high. If it is not properly and quickly treated, it can result in death. As you exercise, your body naturally heats up. In order to cool itself down, your body will sweat. But in high temperature, those exceeding 106 degrees Fahrenheit, your body may not be able to cool down. This results in heat stroke. Common symptoms of heat stroke are no sweating (caused by dehydration) and flushed skin, difficulty breathing, confusion, seizures, and even comas. Heat stroke can be prevented by being properly dressed in light clothing and hydration.

Hydration is the number one key to exercising in the summer heat safely. It is recommended to drink water 15 to 20 minutes before you go outside to exercise, and then every 15 minutes after that to stay hydrated. It is recommended that people who are trying to lose weight should drink about a gallon of water a day. It is especially important for people who using whey protein supplements and high protein diets. People taking whey protein need to increase the amount of water they drink. The water you drink will process the waste from burning the fat cells in the water. Whey protein is a safe way of increasing the amount of protein in your diet; however, if you don’t drink enough water you can have problems with your liver. Whey protein is dairy based so it is easier to digest. Also, it is important to choose a whey protein isolate over a whey protein concentrate in order to get the maximum benefit of protein in your diet, because it will have 90% more protein per serving.

If the temperatures are high, experts recommend that you perform low intensity exercises outside. Low intensity exercises are easy on the joints and can be performed for a longer amount of time. Swimming, walking, jogging, and bicycling are good examples of low intensity exercises that can be done outside. These exercises also build your muscles.

Limit the duration of your exercise during the hottest part of the day. The best times to exercise outside are in the early morning hours and in the late afternoon. The sun is its hottest from 10 am to 4 pm. While you are out in the sun, make sure you use a good sunscreen to prevent sunburns. Studies have shown that if you use a sun block, you can increase the amount of time that you are working out. However, while you are exercising outside, if you start to feel the symptoms of heat exhaustion (muscle cramps, dizziness, fatigue, nausea or vomiting), then you should drink water and get to a cool environment such as a shady area or an air conditioned space.

Exercising outside is a good alternative to the gym while the weather is nice. Just remember to adjust your workout’s duration and intensity. Remember to stay properly hydrated as well. Doing these three things will help you to have an enjoyable and successful workout.