The New York Times has been doing a weeklong series on the month of July called “The Cruelest Month.” In this series, the Times has explored different angles pertaining to how the intense heat wave that’s hit the Big Apple this month is affecting different aspects of life in New York. Their most recent feature had to do with exercising in this season of intense heat. As there is no reason to assume that August, which is speedily approaching, is going to be any less “cruel” than July, now would be a good time to explore how to keep up with an outdoor exercise routine in the hot summer sun.

The first thing you will need to prepare for is staying hydrated. Why some runners and cyclists feel the need to do their thing at high noon or 3 in the afternoon, no one will never know. The only explanation is that some find the oppressive heat yet another means by which they test their endurance. If you are doing this, be sure to bring along a bottle or two of water and even drink water ahead of time and after your workout. You should also get in the habit of pre-hydration, or taking in water before a strenuous outdoor workout. Best practices for pre-hydration are to drink 1-2 quarts of water about 2 hours before you plan on going for a distance run.

It’s also important to wear light-colored, moisture-wicking clothing and sunscreen. Dark clothing will only serve to absorb the heat from the sun, while lighter clothing reflects it away from you. Moisture-wicking clothing is designed both to pull the sweat away from your body and to dry quickly so the material won’t leave you drenched in sweat at the end of an outdoor workout. You can’t say the same of cotton workout clothing, although cotton is very breathable. Sunscreen is your best protection against skin cancer.

You should scale back on your outdoor exercise routine in intense heat. Adding intense heat to an already intense workout could be the straw that breaks the camel’s back for your body. Experts recommend cutting your running or cycling route in half. To get around scaling back, you could instead try working out early in the morning. At 5 a.m., the sun has yet to make an appearance and you won’t be putting as much strain on your body.

Finally, know the early warning signs of heat stroke and rest yourself immediately and rehydrate if you feel it coming on. Some of those signs include nausea, weakness, muscle cramps, dizziness or feeling faint.