Despite popular belief, the warmest time of the day isn’t high noon. The warmest time of the day is between 3:00 and 6:00 p.m. and the high is usually recorded between 5:30 and 6:00 p.m. Of course how warm it gets is impacted by weather conditions and latitude.

While your part of the earth has the greatest amount of sun exposure during the early afternoon hours it takes time to heat the surface of the earth. The delay between maximum sun exposure and the warmest time of the day is called thermal response. How long it takes to heat up your little spot on the planet depends on latitude and the time of year. Usually it takes about three to four hours.

If you’re sensitive to the sun’s rays, the warmest time of the day is a better time for you, at least for less strenuous activities, like fishing. This is because the UV rays that can lead to tanning and burning are reduced by half during the warmest part of the day than at noon when the sun is just beginning to warm the earth’s atmosphere.

It is a good idea to avoid strenuous activity during the warmest time of the day, especially running, even if you’re in good health. High intensity cardio workouts require a great deal from your body. If your body can’t sweat due to humidity or the evaporating sweat doesn’t cool you fast enough, you could be in danger of heat stroke.

Staying hydrated during the warmest time of the day is vital to preventing heat stroke and other heat related problems. But the key is water. Alcoholic and caffeinated beverages won’t do your body any favors and won’t get you the hydration your body needs. If you plan to do some vigorous activity it’s important to know your sweat rate.

Finding your sweat rate is fairly simple. Weigh yourself in the buff before your workout. After you’re done, towel off and weigh again. The difference will be what you’ve lost during your work out. You should replace the difference with water, but not twice that. Too much water comes with its own set of problems.

Never overdo it but look for signs that your body isn’t dealing well with the heat. If you find that you’re suddenly lightheaded, sick to your stomach, headachy or even confused, you need to cool off and get some water. Heat exhaustion can be expressed with symptoms like vomiting, nausea, weakness, headache, or even confusion, aggression, and raving. This means that it’s a good idea never to work out alone in the heat. Finally, never, ever hit the heat without a water bottle. If you find yourself overcome with symptoms it’s best to take a break, drink some water, and call it a day no matter what time it is.