Summer is here—and it’s hot (like breaking global records hot). Running in the summer heat is no joke and can make every mile feel like a marathon. When you finish running, you want and need to cool off fast. If you don’t have access to a pool or the chillest air conditioning unit, try one of these expert tips to help your body return to a comfortable temperature.

Stay Cool on the Run

Sorry to start off with an obvious one, but one way to beat the heat is to avoid it. Sometimes that’s easier said than done, but if you don’t let yourself overheat you won’t need strategies to cool down.

If you can’t get out and run in the wee hours of the morning before the heat takes over, there are some other measures you can take to cool your body down before you step outside. Try to sit in the air-conditioning, drink plenty of water to make sure you’re hydrated before starting your run, or wet your head with cool water or a damp bandana.