Once you feel thirsty, you’re already 3 percent dehydrated. To avoid that, have two to three cups of water a few hours before you work out. Ten minutes before, have another cup, and take one cup every 15 to 20 minutes while you’re exercising.
People who are dieting usually count on summer heat to kill their appetite — but exercising without enough food is dangerous. No one is suggesting a huge sized plate of pasta. But if you are going to work out, have a snack throughout the day on lettuce, carrots, grapefruit, and apples, all great hot-weather picks because they’re naturally filled with water.
If you are going to do work out then on streets then do so before 10 a.m. and after 3 p.m. Another tip to stay-cool: run or walk on sand or dirt path like beach instead of sun-absorbing pavement.
Wear comfortable clothes:
To avoid, not absorb, the sun’s rays then wear loose, lightweight and light-colored clothing. Try cotton or fabrics, which move sweat away from your body. And don’t forget your head: A hat or visor with a four-inch brim will best protect your face.
Don´t forget sunscreen: