Fitness expert Dee McCahill of Million Dollar Fitness has created a top tips list of do’s and don’ts to maximise your performance so you can enjoy working out in the heat without wilting away in the summer sun.

1. Do drink lots of fluid

Hot weather and sunshine causes the body to sweat more and this will increase during even mild exercise like walking, so make sure you replace the fluids you are losing or you will run the risk of dehydration. Don't Wait for Your Thirst to Tell You When to Drink. Once you start thinking about a nice, cold glass of water, you're probably already 1 to 2 percent dehydrated. Try to drink a pint of water about an hour before working out and also rehydrate after your workout.

2. Don’t eat protein before working out

Eating protein can increase your core temperature which when working out in warm temperatures could cause heat shock. You are much better off reloading on protein after your workout.

3. Do lower your core temp before working out

Ice based drinks drink about an hour before exercise or having an ice cold bath or shower can lower your core temperature which will help your maximise your performance and delay the effects of the warm weather on your body.

4. Don’t work out between 12 and 4

The midday sun is obviously when temperatures and UV exposure is at their highest points so try to avoid this time of the day to work out in.

5. Do get outside

The sunshine won’t last forever so make the most of it while you can because before you know it it’ll be dark and cold again.

6. Don’t forget sunscreen

Protecting yourself against sunburn, sun stroke and harmful UV rays is really important and people often neglect the most basic protection which is sunscreen. Even when it’s cloudy overhead UV rays can still be damaging to your health so don’t underestimate the power of the sun.

7. Don't Swim With a Naked Face

Many swimmers assume that because their heads are usually halfway underwater, they don't need sunscreen on their face… The sun's rays bounce off the water and the ground below to penetrate the skin on both sides of your face, making you prone to serious UV damage.

8. Don’t load up on junk at the beach

Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with tons of ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your beach day.