As the temperature rises, so does our enthusiasm for outdoor workouts. With summers staying hotter for longer, how can you continue to exercise, even when it is hot?

If you are pushing yourself to exercise too hard when it is too hot, you do not just ruin your workout, you risk jeopardising your health.

Exertional Heat Illness, or EHI, is the term used for conditions that include heatstroke, heat exhaustion, heat syncope (fainting), and heat cramps.

It is vital to listen to your body and be attuned to symptoms of EHI. These include headache, dizziness, nausea, fatigue, and light-headedness. If you start to become disoriented, or you blackout or faint, it is serious and you need to get immediate medical attention.

This does not mean you cannot still exercise outdoors in summer. You just have to follow some more considered strategies.

Strategy 1: Timing is everything

In summer, the timing of your workouts is just as important as the length and intensity.

Dr Michael Bergeron is a sports medicine researcher and is globally recognised for his research on exercise-heat stress. He consults to international tennis, basketball, soccer, hockey, and martial arts associations.

Dr Bergeron recommends steering clear of the sun’s peak hours between 10am and 4pm, when temperatures are at their highest. Instead, he suggests scheduling outdoor activities during the cooler periods of the day, such as early mornings or late evenings. It minimises your risk of overheating and maximises your performances – and your enjoyment.

When you exercise in the cooler part of the day, your body expends less energy trying to cool itself down, resulting in improved endurance and reduced risk of heat-related issues.

Strategy 2: Buddy up

Exercising with a friend is good for your motivation anyway, but in summer, it is good for your health too.

Dr Bergeron advises having a buddy with you when you exercise in the heat, in case anything goes wrong. Heat stress can creep up on you, and it can help to have someone else telling you to slow down or take a break.

Strategy 3: Drink water, the right way

Buckwheat

Despite its name, buckwheat is not a grain but is actually a seed, although we tend to use the pyramid shaped kernels (groats) like a grain.

Snoozing, or using intermittent alarms to get in a few more minutes of sleep in the morning, may be beneficial for some people.

A healthy diet will reduce your risk of conditions like cardiovascular disease, type 2 diabetes and certain cancers. But did you know the right foods can also protect your eyesight?

The macula sits at the centre of the retina at the back of your eye, and is responsible for detailed central vision. Macular disease is a leading cause of blindness and severe vision loss in developed countries, with an estimated 200 million people affected worldwide, according to the US National Institute of Health. Studies show that diet can help reduce the risk of macular disease, including macular degeneration.

What nutrients do we need for good eye health, and where do we find them?

1. Lutein and zeaxanthin

Lutein and zeaxanthin are antioxidants that play a specialised role in your vision, as they are found in high concentrations in a healthy retina. Get more of these nutrients in your diet by eating dark green leafy vegetables such as kale, spinach, watercress and silverbeet. They are also found in peas, lettuce, pumpkin, Brussels sprouts, broccoli, corn and eggs.

2. Omega-3s

These essential fatty acids are important to eye health and often recommended to help manage macular degeneration and dry eye disease. The best sources are fish and seafood, including oily fish like salmon, tuna and mackerel, and shellfish such as crab, mussels and oysters. Aim to eat fish or seafood (fresh, frozen or canned) two to three times a week. Although they are not as rich a source as seafood, some plant foods also contain Omega 3s, including walnuts, chia seeds, flaxseeds, and canola oil.