When the weather becomes warmer, many people take their fitness routine outdoors. From skipping rope to jumping on park benches, it’s possible to achieve many of your fitness goals without stepping inside of a gym. In fact, changing your workout routine by heading outside can be a great way to overcome a fitness plateau. But what happens when temperatures soar? Here are some adjustments you can make to safely work out in hot weather.

The Dangers of High Heat

High heat can affect your health in a number of ways, which include dehydration, heat exhaustion, and heatstroke. According to the Mayo Clinic, dehydration occurs when your body loses more fluid than it takes in and can cause cramping, seizures, or even shock, while heat exhaustion can cause fainting, dizziness, and low blood pressure. The most severe danger is heatstroke, which occurs if your body reaches 104 degrees, and it can cause confusion, vomiting, and a racing heartbeat. Heatstroke can even damage vital organs or potentially lead to death.

It is important to adjust your fitness routine for hot weather. Given the potential consequences of overheating, making a few changes can help to keep you safe during your workout. Even elite athletes need to adjust their workout routine. For example, the Canadian Olympic team has adjusted its workouts to prepare for the high temperatures expected in Tokyo.

Acclimating to Higher Temperatures

In anticipation of the hot weather, Canadian Olympians trained in higher temperatures than usual. For example, the Canadian women’s rowing team heated an indoor gym to 95 degrees for their workouts. Similarly, one Canadian Olympic sailor trained in a gym heated to 93 degrees. By training in this way, elite athletes can acclimate to higher temperatures, perform better during competition, and avoid the dangerous effects of the heat.

Similarly, when moving from exercising in an air-conditioned gym to exercising outdoors in high temperatures, you should find a way to gradually acclimate. Potential strategies could include exercising outdoors in the early mornings or late evenings when temperatures tend to be cooler, exercising in shady spots outdoors that are cooler than in sunny areas, and only exercising outdoors on those days when the temperature is closer to that to which your body is accustomed.

Adjusting Your Pace

The Canadian Olympic Team also prepared for the heat by anticipating that they will need to adjust their pace. As one Canadian marathoner noted, even elite athletes have to expect that they might not achieve their personal best under hot conditions. In fact, she predicted that the Olympic marathon runners may need to reduce their pace by 10 to 15 seconds per kilometer due to the heat.

For everyday athletes, this might mean doing fewer repetitions when exercising outdoors in high temperatures. It could also mean reducing the duration of your workout. If you are accustomed to running for 45 minutes indoors with air conditioning, you might consider running for only 30 minutes or less outdoors when it is hot.

Drinking Plenty of Water

Another strategy that the Canadian Olympic Team used to prepare for the hot weather in Tokyo involved drinking plenty of water. The Canadian women’s rowing team members were drinking 3 to 4 liters of water per 90-minute workout. That equates to each athlete drinking about a gallon of water per session.

This is a strategy that you can easily adopt. If you are exercising in a park, you can look for water fountains to drink from between sets. Alternatively, you can carry a water bottle or use a hydration backpack, a common accessory that features a reservoir or “bladder” to hold water and a hose to sip from that makes it easy to ensure that you get plenty to drink.

Using Ice or Cooling Devices

Some elite athletes keep their core body temperature cool when competing under high temperatures by using ice or certain devices. One strategy involves drinking ice slushies. Another is to wear a vest filled with ice either before or after competing.

Similarly, you can easily drink ice slushies that are either made at home or purchased from a store. And, while you may not own an ice vest, you can place ice packs on your body before heading outside to exercise or after returning home. Those interested in making a greater investment in their fitness routine can purchase a cooling vest.