Welcome back to Get Fit Guy.

I'm your host, Dr. Jonathan Sue.

Every week, I'll share science-backed tips to help you get fit, stay fit, and optimize performance.

Summer is just around the corner and outdoor activities such as walking, running, hiking,

and biking are popular ways to stay in shape and enjoy the warm weather.

Out here in Northern California, we've already experienced a couple of weeks where temperatures

have reached the mid to upper 80s. I'm one of those

people who naturally run warmer than others, and I also sweat a lot, so temperatures in the mid-80s

are about the limit of comfort for me. You won't find me outdoors and weather warmer than that

unless I'm soaking in a swimming pool and sipping on ice-cold lemonade.

My family and I definitely enjoy being active outdoors during the summer.

We love hiking the endless trails that the San Francisco Bay Area has to offer,

especially ones that lead to secluded beaches where we can take a dip to cool off.

But physical activity during warm weather also comes with some risks that you should be aware of. Keep listening to find out two summer fitness

safety tips that help you avoid the dangers that can arise from the summer heat so you can

stay active outdoors all summer long.

Adequate fluid intake.

One of the most important considerations when participating in physical activity outdoors as the weather heats up is adequate fluid intake.

About 60% of the adult human body is made of water.

Water is vital for regulating body temperature, transporting

nutrients throughout our bodies, flushing waste, and lubricating joints. You can go without food

for about three weeks, but you can only last three or four days without water. The human body

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