Summer’s officially here, but temperatures continue to climb. Sofia Gutierrez with US HealthWorks says whether you are participating in a vigorous activity like running, biking, or tennis, or you’re just out for a walk or some yard work, it’s very important to stay hydrated and avoid heat exhaustion.

Gutierrez says the key to staying hydrated is to drink water regularly throughout any activity, but if you’ll be doing physical activity for more than an hour, a sports drink with electrolytes and carbohydrates may be necessary. She says drinks to avoid include alcohol, energy drinks, soft drinks, and fruit juices that are high in sugar.

US HealthWorks encourages anyone outside in the heat to carry a water bottle, especially when traveling or exercising. Strenuous activity is best performed early in the morning or in the evening when it’s cooler, and it’s best to wear light-colored, absorbent, loose-fitting clothes.