It is a sunny Saturday in the middle of June and you can’t think of a better way to spend your afternoon than putting on your favorite pair of sneakers and heading off to Central Park for an easy run. However, what you might not realize is that running during the summer—especially on extremely hot days—can be a little risky unless you take precautionary steps to ensure a safe and healthy run.

According to RUN NYC coaches, these five simple tips will help you run smart in warm weather without letting your training suffer.

Run in the morning or late evening: If possible, avoid running during the peak hours of the sun (between 10am–4pm) at which time the sun’s ultraviolet rays are strongest. Running during this peak period may cause you to become extremely dehydrated and/or develop heat exhaustion. Symptoms of heat exhaustion may include: dizziness, dry skin/not sweating, chills, and disorientation.

Try to run in a shaded area and stay away from asphalt: Not only do soft, shaded running routes keep you covered from the sun, but they also limit the consistent pavement pounding. This type of runner’s oasis is found in the bridle path in Central Park.

Remember to bring along your friends – sunglasses, visor and sunscreen: Wearing proper attire is very important. When running any distance, you should always protect yourself from the sun. Using sunscreen and wearing a visor will protect you from potential sunburn, and sunglasses will allow for a clearer view of the path ahead. Also, remember not to overdress. NIKE offers a number of different sweat-wicking Dri-FIT options, which are perfect for summer running.

Remain Hydrated: It is important to drink plenty of fluids before and throughout your run. On average, an individual loses 20–40 oz. of fluids per hour. The best way to accurately determine your fluid loss is to weigh-in prior to running and than immediately after. This will give you a better understanding of how much you need to drink to remain hydrated.

Always replenish: In addition to losing fluids during a run, you also tend to lose natural salt. After a run, make sure to drink plenty of fluids that contain minerals, primarily sodium and potassium, found in sports drinks such as Gatorade. Other options include directly taking salt tablets. When pushing yourself during a run, you want to make sure you reward your body upon completion and not deny it of needed minerals.

*All the information above is suggested for general use and may vary among individuals. Always consult your doctor before exercising.