FARGO — Getting in a workout isn't easy , especially in this heat. WDAY spoke with Sanford who says watching the time you workout is key during these hot and dry days.

Before 10 a.m. and after 7 p.m. is the best time to break a sweat outside.

Sanford also says stay away from caffeine and pre-workout drinks, as those can dehydrate you.

Keep an eye on the heat index, heat and humidity play a big part in staying safe.

"And why is humidity important? Well your body cools itself by sweating. But that's what has to evaporate and it can evaporate. You're not just going to sweat you're not going to cool yourself off," said Al Kraft, an exercise physiologist at Sanford Sports Medicine.

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Kraft says if you need to workout in the heat, try to shorten your workout, wear a hat, and apply sunscreen.