The beauty of summer lures many to enjoy the outdoors, but one must be careful while staying active during the summer in order to avoid the risks the heat presents. North Carolina is privileged to have long, summer days that promote using nature as a gym, but with sunshine comes humidity, scorching temperatures and uncontrollable sweating.

Before making the transition, here are tips from experts on campus to keep workouts safe in the heat:

According to Natalie Freeland, assistant director of fitness at University Recreation, it’s important to get a physician’s consent before starting any exercise program.

“This is crucial to one’s health, especially if exercising outside. First make sure you’re in the clear,” Freeland said.

Try to work out before 10 a.m. or after 4 p.m. Between those times is the hottest, most humid part of the day.

“I prefer to work out early in the morning, when the sun isn’t as strong,” Leia Eldreth, fitness instructor at University Recreation, said. According to her, starting the day with a heart-pumping workout kick starts the metabolism and starts the day off well.

Anita Flick, director of health professions advising, recommends wearing loose, light colored clothing. The loose clothing will help with sweating, and the light colors will reflect heat.  Flick also recommended covering one’s head and wearing wide brim hats to create personal shade.

“Drink extra water, unless your doctor tells you otherwise,” Flick said. “Keep fluids up and avoid alcohol and drinks with caffeine, as they increase urine output,” Flick said. She also said to stay hydrated before, during, and after working out.

“As long as you listen to your body and practice proper precautions before taking your workout outside, you’ll be fine,” Tim Martin, fitness instructor and senior in nutrition, said.