Many outdoor enthusiasts look forward to the long days of summer and all the activities you can enjoy in warm weather.

But when triple-digit heat indexes start making regular appearances in the weather forecast, hiking in Oak Mountain, kayaking down Cypress Creek, and even lounging on Orange Beach can suddenly seem less appealing.

Older adults and the very young are most at risk for heat-related illness, according to the Centers for Disease Control. But even young and healthy people can be affected if they participate in strenuous physical activities during hot weather, the CDC says.

There are ways to beat the heat and still enjoy the outdoors without endangering your health. Here are five tips for staying cool and getting your outdoor fix.

1. Stay cool by picking the right clothing

   If you have an outdoor activity, pick clothing that is lightweight, light-colored, and loose-fitting. Look for clothing made out of fabric that breathes and wicks away moisture.

   Fabrics used in activewear such as cotton, nylon, and polyester are soft and durable. Some brands, like Freefly, for instance, use bamboo blends because bamboo not only feels buttery soft, it also wicks away moisture and dries quickly. Others, like Vuori, incorporate Coolmax technology in their clothing to help manage moisture.

2. Stay hydrated to beat summer heat

   When temperatures are soaring like they are now, don’t wait until you are thirsty to drink water. A good rule of thumb: Try to drink at least a half-liter of water per hour if you are doing moderate activity outdoors. Increase the amount you drink as the intensity and temperatures rise. Also take into account any health conditions that may require you to drink more water, like diabetes or heart disease.

   Another way to figure out how much water you need: Weigh yourself before and after a run, a hike, or a strenuous walk. Drink an additional pint of water for every pound of sweat you lose.
   
   When you go for a run, a hike, or some other outdoor adventure, be sure to bring along a well-stocked cooler with water, electrolyte-replenishing drinks, and healthy snacks so you can stay ahead of the thirst. Throw a small wet towel or neckband in the cooler as well. When you need a quick cool down, place the cold towel around your neck or on your head for relief.

3. Schedule activities based on the weather

   If you absolutely can’t stomach the idea of scaling back your running regimen, schedule activities around the hottest parts of the day. Plan exercise, yard work, and other outdoor activities during the early morning and late evening hours.

4. Pace yourself

   When hiking, running, or doing another strenuous activity in the summer heat, be sure to pay attention to your body cues. Take breaks, be sure to drink water, check on your companions, whether they are human or canine, and eat healthy snacks like fruit to help keep you hydrated.

   Also, be aware of the signs of heat exhaustion and heatstroke. Heat exhaustion symptoms include muscle spasms or cramps in the abdomen or legs, clammy, pale skin, and nausea. If you think you may be suffering from heat exhaustion or heat stroke, seek medical attention.

5. Protect yourself from the elements

   The summer sun can be draining and damaging, so make sure to protect yourself. Wear a hat to shield your face and scalp, invest in UV-protection clothing and quality sunscreen to protect your skin.

   And remember to reapply sunscreen throughout the day. It’s easy to forget when you are outside and having fun, but reapplying sunscreen will ensure you can enjoy more time outdoors.

Need to refresh your summer style? We can help! Alabama Outdoors wants everyone to enjoy the outdoors, and we work to build loyalty one connection at a time. Visit one of our stores or take advantage of our shipping or curbside pickup! #BeOutdoors