The heat is on. I live in Texas where it’s so hot in the summer that I’ve seen rearview mirrors melt and drop to the floorboards of cars. Now that’s hot! Whether you live in south Texas or upstate New York, it’s the hottest time of the year, and that means warm-weather workouts are in full swing.

Exercising outside can be dangerous when temperatures soar but you also burn more calories when it’s hot, so the dog days of summer really are man’s (and woman’s) best friend—if you use warm weather workout wisdom.

Warm Weather Workout Do’s

When the heat index is off the charts yet you still long to exercise in the great outdoors, you’ll need to follow these do’s in order to avoid heat exhaustion and even heat stroke.        

*Do exercise in the early morning hours or late at night, avoiding the peak heat hours of 10 a.m. to 2 p.m.

*Do drink plenty of fluids—preferably water—because it’s extremely important to stay hydrated. By the time you’re thirsty, you’re already dehydrated so drink up before you feel the need.

*Do wear sunscreen, even if you won’t be directly in the sunshine.

*Do eat regularly, shooting for five or six small meals a day. Intense heat can decrease your hunger, but it’s important to eat nutritious food. Fruits and vegetables are good choices because they also help maintain your proper hydration.

*Do watch the weather channel and stay aware of dangerous heat index conditions. If the apparent temperature (which combines the actual temperature and relative humidity) is between 80 and 90 degrees Fahrenheit, exercise will be more fatiguing than usual; if the temperature is 90 to 105, heat cramps are almost inevitable; 105 to 130, heat exhaustion is highly likely; greater than 130, heat stroke is probable.

*Do stick with exercises you can perform consistently well. In other words, don’t try to run six miles on a really hot day if you usually run two miles.

*Do wear light, loose-fitting workout clothes. Opt for cotton which breathes or other fabrics designed to absorb perspiration. Also, avoid dark colors which will draw the heat to your body.

Warm Weather Workout Don’ts

And now for some don’ts—things to avoid so you burn calories, not burn up.

*Don’t try to lose weight by sweating off the pounds because excessive sweating will not result in permanent weight loss, only water loss.        

 *Don’t forget to drink lots of fluids even if your outdoor exercise of choice is swimming. Just because you’re surrounded by water doesn’t mean your insides are well hydrated.

*Don’t work out until it hurts, ignoring your body’s signals. Heat-related illnesses begin with cramping, headaches, etc. So, listen to your body and take it easy in the heat.

*Don’t put your body through extreme temperature changes by exercising outdoors in the heat and then immediately heading indoors where the air conditioner is blowing full blast.

*Don’t work out for long periods of time when temperatures are high. Pace yourself until you become acclimated to the hotter weather. Only spend a few minutes exercising outdoors at first and gradually add time each day.

Next post, I’ll give you some ideas for Plan B – when it’s just too hot to run outdoors.