During summer special attention should be given while doing your workouts. The exercise increases your body temperature and this can lead to heat related illness like heat cramps, heat stroke or heat exhaustion. Here are few tips to keep in mind to avoid heat related illness.

Take it slow. If you are used to exercising indoors or in cooler weather, start with light exercise. As your body adapts to the heat, gradually increase the length and intensity of your workouts. Do consult your doctor for any additional precautions if you have a medical condition or take any medication.

Drink plenty of fluids. Your body’s ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you’re working out — even if you don’t feel thirsty. If you’re planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. However drinks containing caffeine or alcohol should be avoided as they actually promote fluid loss.

Dress appropriately. Lightweight, loose fitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colours, which can absorb the heat. A light-coloured hat can limit your exposure to the sun.

Avoid midday sun. Try to exercise where there is shade or in a pool. The best time to exercise is before 10 a.m. or after 6 p.m., when it’s likely to be cooler outdoors.

Wear sunscreen. Apply waterproof sunscreen, while working out as sunburn decreases your body’s ability to cool itself.

Have a backup plan. If you’re concerned about the heat or humidity, stay indoors. Work out at gym, walk laps at the mall or climb stairs inside an air-conditioned building.