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Here are some factors to consider when you're working out in the sun.

• Avoid the heat. Hard cardiovascular workouts shouldn't be performed during high temperatures, so schedule your run or tennis match for early morning (before 10am) or late afternoon (after 5pm) to prevent tiredness and dehydration.



• Wear sun lotion. It's easy to get sunburnt when you're running and cycling as the breeze you create means your skins feels cooler than it actually is. If you're near water or you're in and out of the water, make sure you re-apply your sunblock frequently.



• Wear a hat. A hat or cap will keep the heat off of your neck and head and the sun out your eyes, protecting you from wrinkles and heatstroke.



• Keep covered. Wear light clothing to avoid sunburn while you train and if you do get burnt, take it easy because you'll feel hot and dehydrate quickly without exerting too much effort.



• Drink water. Drink plenty of water during the day, ideally drink three to four litres as you'll be sweating more than normal. Also, avoid alcohol during daytime hours.