With record temperatures every summer, it’s important to adapt your fitness routine to stay cool and Be Bold.

Here are 4 science-backed tips to beat the heat during exercise:

1. Work out in controlled environments (indoors, shaded areas, early mornings/evenings)

Research shows that temperatures from 72 to 75 degrees Fahrenheit best support “exercise performance, thermal comfort and energy conservation.” Take Bold classes in temperate places such as inside your home, in the shade during the day, or outside in the early morning or evening when the sun isn’t as strong 

2. Drink ice water before longer exercise periods

In one study done by the University of Western Australia, it was found that consuming crushed ice before working out improves cognitive performance during endurance exercise in the heat. Drinking ice water before you take one of the longer duration Bold classes (21-30 mins, 31-45 mins, >45 mins) can help with “decision making and working memory,” and cool you down in the August heat.

3. Wear a cool neck towel during exercise

To stay cool during Bold classes, consider wearing a wet, chilled neck towel. Research indicates that the presence of the neck towel improves “thermal discomfort” and exercise performance while exercising in the heat.

4. Be safe and listen to your body

If you find yourself overheating, don’t hesitate to take a break or stop the workout completely. Safety is always the number one priority, so listen to what your body needs.