Even if you won't be spending this July out on a boat or cruising down the highway, you may still want to enjoy the days of perfect weather and seemingly endless sunshine. One of the best ways to do that – aside from lounging at the beach – is to get some exercise. Whether you're jogging, running or engaging in any other strenuous activity, summer workouts are the perfect time to soak up the rays and get yourself in shape. That's only possible if you know how to work out properly during these extra warm days. Here are five tips to consider stay safe and maximize your efforts:

"Water is a good choice for short runs under an hour."

1. Don't forget your fluids
Water is essential to staying hydrated during any outdoor activity. However, as Best Health pointed out, water should only be your go-to option on shorter walks or runs. If you plan to stay active longer than an hour, consider a sports drink as the electrolytes and carbohydrates can keep you replenished. Just make sure you check the labels for sugar content.

2. Be sure to take your vitamins
Most vitamins and minerals provide ample energy during these long outdoor walks. But did you know that your daily dose of vitamins and minerals can also protect you from sun damage? That was the finding of a 2010 study in the Journal of the American Academy of Dermatology, which uncovered significant evidence that vitamins E, C, B3 and A can all help prevent damage endured via the photoaging process.

3. Always eat right
It's not just vitamins and minerals that you should take every single day. What you eat can also have a huge effect on your performance during an extended jog or run. If you plan to spend a few hours exercising in the sun the next day, you might want to consider eating a meal of complex carbohydrates. Not only will these carbs provide essential fuel, but when converted they create glycogens that improve your body's water retention. Complex carbohydrates include:

  • Pasta.
  • Rice.
  • Legumes.
  • Breads.
  • Starchy vegetables.

4. Your choice of gear is crucial
If you were going to the beach, you'd wear a swimsuit. Clothing is just as vital if you're going to spend your days running around the neighborhood. According to Everyday Health, the best clothes for outdoor summer exercise are those that let your body breathe. That means clothing designed to wick sweat away and fabrics that are inherently stretchy. Proper movement is also important, and you want to avoid anything that feels overly restricting.

5. Be aware of heat stroke
When you're outside this summer for long enough, you face a greater chance of heat stroke. It's important, then, to recognize the signs and protect yourself:

  • Nausea.
  • Dizziness.
  • Muscle.
  • Clammy skin.
  • Headaches.

If you think you're experiencing heat stroke, stop what you're doing and seek medical help right away. If you're located on the Eastern Seaboard, you can take a trip to your local CareWell Urgent Care Center. With trained doctors at every facility, CareWell can not only treat heat stroke but any other summer injury, like bone fractures or neck and back pain