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As summer rolls around and the days get hotter, it’s important to stay safe while out in the heat. Heatstroke is a major concern during the summer months, and if left untreated it can cause organ failure and even death. That doesn’t mean you should quit your workout routine, though. It just means you’ll have to exercise intelligently so you don’t over-stress your body by getting dehydrated or experiencing heatstroke. Stay safe this summer with the following summer workout tips.

Stay hydrated

It’s a common misconception that you don’t have to drink water unless you feel thirsty, but the truth is that by the time you start feeling parched your body is already experiencing mild dehydration. This is especially dangerous when getting your sweat on under the sun, as being even mildly dehydrated can cause lethargy, headaches and dizziness. Mild dehydration can also quickly turn into severe dehydration under the summer heat, so it’s crucial to drink water before, during and after your workout, regardless of how thirsty you feel.

Time your workout with the sun

Another way to stay safe is to avoid exercising during the hottest parts of the day. The sun is usually strongest in the early afternoon from around 12 to 3 pm. This is why it’s best to plan your outdoor activities for either earlier in the morning or later in the evening. This will keep you safe both from the heat and from the sun’s piercing UV radiation.

Don’t ignore your body

Make sure to listen to your body when outdoors and not overexert yourself, especially when it’s too hot. Be sure to take breaks from your workout as needed, sitting in the shade or going indoors if needed. Dehydration and heatstroke can come on quickly, so don’t ignore any possible signs of dehydration such as a dry mouth, headaches, dizziness, lightheadedness, fatigue, weak muscles, nausea, vomiting, flushed skin, rapid breathing and a racing heartbeat. If you feel any of these symptoms be sure to stop to rest, hydrate and cool down.

Workout indoors

If it’s just too sweltering outside, there’s still no need to skip your workout. Find places where you can exercise inside, such as a gym, rec center or shopping mall. You can also find ways to workout at home instead, such as with online exercise videos or video game workout routines. This way you can stay healthy and fit all summer long.