It is important to note that as the heat increases our bodies have to work a lot harder to keep cooler. There are a number of things you can do to ensure you get the best out of your workout in the warmer months:

■ Adequately hydrating for your workout should start 24 hours beforehand. Aim to drink at least two litres of water 24 hours before your session.

■ If you're planning to go for a run, aim to get it done in the morning to avoid the heat. The heat causes your heart to work harder, therefore you'll have less oxygen to work with if your heart is pumping faster.

■ If your gym is airconditioned, great, if not ensure you have some electrolytes diluted with lots of water to keep up the minerals that will be lost due to sweating; this will also help with cramping.

■ Ensure you are getting a deep tissue massage at least once a month to avoid muscular tightness, cramping or potential injury.

■ Your post-workout meal should contain both protein and carbohydrates to ensure adequate muscle cell regeneration and recovery to have you ready for the next session.

■ Wear adequate clothing if outdoors, including sun visors, a lightweight singlet and shorts, sunglasses and for post-workouts (especially in team sports) cool vests that aim to bring the body's core temperature back to normal.

Summer is an awesome time of year to train, but be sensible, smart and prepared. This will ensure your session goes smoothly and will keep your body safe in the warmer months. Happy training.

Lukas Chodat is the director of Chodat Fitness.