There’s something about a hot day that can make even the idea of exercise seem exhausting. When temps are high and the sun is beating down it can be tempting to skip your workout, especially if you like exercising outside. But staying active is one of the best things you can do for your health, as long as you’re smart about how you do it so you don’t get sick.

When you exercise in the heat, your body has to work harder to keep itself cool. It does this by sweating more and sending extra blood to your skin, which can leave less blood for your muscles and make you feel tired faster. If you’re not careful, you can also become dehydrated or develop heat-related illnesses like heat exhaustion or even heat stroke.

That’s why it’s important to pay attention to warning signs such as dizziness, nausea, headache, muscle cramps or feeling unusually weak. Knowing what to watch for can help you stay safe while you stay active. It’s also helpful to know how to prevent overheating, as well as when it’s best to replace your outdoor workout with something less taxing on your body.

Here are some easy tips to keep you moving safely in the heat:

• Exercise during cooler parts of the day. Plan workouts for early in the morning or later in the evening when temperatures are lower. Midday heat can be intense and harder on your body, especially when the sun is strongest.
• Stay ahead of dehydration. Drink water before, during and after your workout. Don’t wait until you feel thirsty. If you’re sweating a lot or exercising for a while, add some electrolytes to help replace what your body loses.
• Dress for the weather. Choose lightweight, loose-fitting clothes that allow air to flow. Light-colored fabrics help reflect heat, and moisture-wicking materials can keep sweat off your skin so you feel cooler.
• Slow down. Hot weather isn’t the time to push for personal records. Lower your intensity and give your body time to adjust. Activities like walking or stretching still provide benefits when it’s too hot for your usual activities.
• Take your workout indoors. If it’s extremely hot or humid, move your activity inside. Home workouts, fitness classes or even walking in a mall can help you stay active without added stress on your body from the heat.
• Enjoy the water. Swimming or water aerobics are great ways to keep moving while keeping your body cool. Splashing cool water on your face or wrists during activity breaks can help bring your temperature down.
• Take breaks often. Give yourself time to rest, especially on humid days. Short breaks help your body cool down and can prevent overheating before it starts.
• Watch for warning signs. Pay attention to how you feel. Dizziness, nausea, headache or unusual fatigue can be signs of heat exhaustion. If you have these symptoms, stop right away, find a cool place and hydrate.

Staying active when the weather gets hot and humid may put more stress on your body, but as long as you take steps to prevent overheating and listen to your body, you can keep moving throughout the summer in a safe and enjoyable way.

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