Drink Plenty of Water! 

Exercising in hot weather can rapidly raise your body's core temperature. If a person is exposed to hot air for too long, they may have serious health problems, such as sunstroke or even a heart attack. To prevent this, our body cools itself by sweating. 50-60% of the human body consists of water, and up to 3% of it is lost during sports. People who exercise, especially on hot days, need to consume at least 200 ml of water every 20 minutes to continue their exercises in a healthy way, eat fruits and vegetables with a high water content.

Don't Be Too Hard on Yourself

Even if your body is used to high-tempo exercise, it may be a good solution to avoid doing heavy exercises in hot weather. Such exercises increase your heart rate, tire your body. In hot weather, this effect is much stronger. For example, while you can run 6 km on a normal day, maybe running 2 km on hot days can push you. Walking or running at a light pace instead of jogging; if you are a fast walker, reducing your speed can help you. As your body adapts to the heat, you can increase the pace and duration of your workout if you wish. 

Avoid Exercising During the Hottest Hours of the Day

The time from noon to 3 o'clock is usually the hottest time of the day. At this time, on hot days, the body overheats, sweats too much; if the air is too humid, the body cannot cool down. It can also induce various health problems that we mentioned above. To protect yourself from these temperatures, you can exercise on a cool morning or after sunset, you can stay in shady places when the sun is overhead. If you don't want to suffer from the heat while exercising, you can try swimming or water sports such as water aerobics.

Wear a Thin and Breathable Fabric on Your Body

Before you exercise on hot days, make sure to wear thin clothes that will not prevent you from sweating. Synthetic materials, such as nylon, polyester and lycra, hardly absorb moisture, preventing the evaporation of sweat. Wearing loose cotton clothing during sports will not only absorb sweat, but also will not disrupt your body's contact with the air. On days when you will exercise in direct sunlight, you can reflect the sun's heat by wearing light clothes, and protect your head from direct sun exposure with a light hat.

Don't Neglect Applying Sunscreen Regularly

Outdoor sports on sunny and hot days, when ultraviolet rays are very strong, also cause more damage to our skin than we think. People who are directly exposed to the sun for a long time may experience various skin problems, such as premature aging, acne, wounds caused by sunburn, and even skin cancer. Sunburn also reduces the body's ability to self-cool. To prevent all this, people who exercise on hot days should use a sunscreen with a protection factor of at least 30. In cases such as sweating or contact with water, the sunscreen should be reapplied at least every 2 hours. 

Eat Often to Maintain a Stable Energy Level

We have already mentioned that exercising in hot weather may require more energy than in cool weather. Therefore, exercising outside on hot days can lead to a sharp drop in blood sugar or energy levels. To balance the ratio of sugar and water in your body, you can choose juicy fruits as a snack. Dry snacks such as crackers and energy bars are a bad choice on hot days, as they reduce the amount of water in your body.

Listen to Your Body 

The last of all these tips, and perhaps the most important, is this: listen to what your body needs. If you feel dizzy, nauseous or tired while exercising, take a break in a cool, shady place.