Good for you that you’re not cowering in the air conditioning during the late summer heat. But take a few precautions against illness, which can range from cramps and heat exhaustion to heat stroke. Here are some cool tips for hot days.

The most important thing you can do is acclimatize. with exposure to heat stress, your body adapts, improving your ability to cool yourself, the best recommend is to spending short amount of time in the heat about 30 to 60 minutes at a time for 2 to 3 weeks to get use to it.

It’s not the sweat that’s cools you, it’s the evaporation of sweat that’s cools you. On the humid summer day there’s less room for the atmosphere for sweat to evaporate. to help the sweat evaporate, wear less clothing. The more surface area of the skin that you can expose to the air, the better.

The right fabric can also help. Cotton is to heavy; sweat wont evaporate and will instead soak the fabric, making you hotter. Fabrics need to transfer moisture to the outside surface so it can be easily evaporated.

This is an obvious tip but it’s often overlooked. Hydration is the key when working out in summer. Drink a glass of water before your workout or outdoor activity to start the hydration process. And you should drink 8 ounces of water for every 30 minutes of exercise or activity.

Sun block doesn’t only help you avoiding sunburn. It’s application is also cooling strategy. The sun’s ultraviolet rays heat you up. The American Academy of Dermatology recommends a broad-spectrum sun block with an SPF of at least 15. Go higher if you’re going to be longer than hour.