When a heat wave makes it too hot for outdoor activity

Summer feels like the perfect time to stay active, whether you are walking the dog, perfecting your garden or just trying to stay/get in shape. However, when temperatures soar, the sun can quickly turn an enjoyable day into a dangerous one.

Understanding how to navigate the heat is essential for preventing heat-related illnesses. Here is what you need to know to keep your cool when the thermometer climbs.

Know the risks: When is it too hot?

Your body temperature can spike significantly in a very short amount of time during physical exertion in the heat. To make smart decisions about your outdoor plans, pay close attention to the heat stress index, which combines air temperature and humidity to show how hot it actually feels to your body.

• Above 90°F: It's time to reconsider your plans. This is the threshold where extreme caution is advised. Consider moving your workout indoors or opting for low-impact alternatives that won't strain your body's cooling mechanisms.
• During heat waves: Even routine, low-impact activities like gardening become high-risk during the hottest parts of the day. If a heat wave is in effect, it is best to avoid outdoor labor entirely during peak heat hours, usually between noon and 3 p.m.

(MORE: What is a heat dome? Explaining the deadly weather pattern)

Smart scheduling: Timing is everything

If you want to stay active outdoors during the summer, planning is your best defense.

• Go early or late: The early morning and evening hours are typically the best times for exercise. These windows offer lower air temperatures and less direct, intense sunlight, giving your body a much better chance to regulate its temperature.
• Check the forecast: Before you head out, check The Weather Channel app. Scroll down to the activities forecasts to get the latest, most accurate information tailored for your specific location and planned activity.

(MORE: A major heat wave will build across the Midwest and East during Fourth of July week)

Essential tips for heat safety

Regardless of what you are doing outside, staying safe means being proactive and observant:

• Stay hydrated: Drink plenty of water before, during and after your activity. Do not wait until you are thirsty, because you might already be dehydrated.
• Listen to your body: You are your own best monitor. If you start to feel dizzy, excessively fatigued or nauseous, stop immediately. Seek shade or air conditioning, cool your skin with water and rehydrate.
• Dress for success: Wear lightweight, loose-fitting and light-colored clothing. This helps your body dissipate heat more effectively and reflects the sun's rays.
• Know your limits: Reduce the intensity of your workouts, especially when you are first adjusting to warmer temperatures. Give your body time to acclimate to the heat.