The summer sun can be a brutal opposition to your exercise plans, derailing your good intentions to work out. But instead of heading back inside and onto the couch, take into consideration these tips so you can minimise your exposure to the sun and still exercise.

Skincare – Sunscreen should be a part of your routine just as much as squats may be. Protection against sunburn and skin damage is extremely important when you’re in the scorching heat.

Time of Day – The hottest part of the day is usually between 10am and 3pm, so it makes sense to train either before or after these hours.

Hydration – To avoid dehydration, you should drink water before, during and after your workout. Regardless of where you are going to be you should always carry a water bottle on you and drink small amounts throughout the day.

Take Note of Your Body’s Reaction – All our bodies are different and can withstand varying degrees of pain and stress. It’s vital that you recognize the signs and if you start to feel nauseous or dizzy then you should stop. It’s important to avoid obtaining heat exhaustion and heatstroke so make sure you are aware of how you feel and act on it.

Clothing – Your clothing choices can affect your exposure to the sun’s heat, so it’s wise to wear lighter colours that reflect heat instead of colours like black which absorb heat.

Shade – If you are doing a HIIT session outdoors or even running along a trail, seek out whatever shade you can find. Or if you live near a beach a shoreline would be a great option for your workout session.

Choice of Exercise – Try a water based sport such as swimming or water aerobics, not only would you be getting a beneficial workout but you would also be keeping cool.