1. Exercise early in morning or late in evening, when temperatures are lower and sun rays are not so strong. Avoid exercise in hottest parts of day, i.e. between 10:00 and 16:00.
2. Regardless of time of day choose place that provides at least little shade. Pay attention also to how you get there, so journey there doesn't exhaust you or journey back home destroy you.
3. Hydrate, without sufficiently large supply of clean water don't even go exercise. Drink before, during and after training, and don't wait for thirst.
4. Wear light, bright and breathable clothing, which allows ventilation and minimizes overheating. Put hat, cap or scarf on head. Sunglasses are also necessity.
5. Listen to your body and if you start feeling discomfort in form of dizziness, nausea or excessive, unusual fatigue, treat yourself to break in cooler place. Give your body time to rest and replenish energy even between trainings.
6. Choose sunscreen with broad spectrum protection (UVA and UVB) and SPF at least 30. If you have sensitive skin or stay outside longer, choose higher SPF degree. Do so at least 15-30 minutes before leaving, and don't forget reapplication every two hours, or, if you sweat heavily, even more often.
7. If you plan to exercise several hours, sports drink for replenishing electrolytes will come in handy too. Goal of these drinks is to replace not only lost fluid, but also salts and minerals.
8. Treat yourself to breaks. During intense exercise in heat body heats up quickly and breaks allow body to cool down and prevent overheating, which could lead to heatstroke.
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