Summer has kicked into full gear and you may find it harder to exercise outside with these high temps. You want to do all you can to prevent dehydration, heat exhaustion, and heat stroke. Here are some precautions you should take:

• Thirst is not the first indicator of dehydration. Once you are thirsty, you're already low on fluids. After a run, an elevated heart rate and dark golden-colored urine are signs of dehydration. So before a run outside, be sure to drink a lot of water.
• While working out, drink about 4-8 oz of water every 15-20 minutes.
• For fun, weigh yourself before and after a run. You'll find that you lose a pound or more (it's just water weight). So rehydrate yourself with 16 oz of water for every pound you "lose."
• Don't push yourself too hard. You may not be able to run as fast or as long as you could when the weather was cooler, so be sure to listen to your body. Take breaks if you need to.
• Since you're outside, I know you're wearing sunscreen. Find a sweatproof version so it won't drip into your eyes. Also be sure to wash your hands after you apply it, so when you go to rub sweat off your face, you won't rub sunscreen in your eyes.

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• Wear light-colored and lightweight clothing that's made with fabric that wicks moisture away from your skin and dries quickly.
• Be sure to wear wicking socks (NOT ones made out of cotton). Sweaty feet can cause blisters.
• Wear a lightweight hat. It'll absorb the sweat from your head and keep the sun off your face, which will protect your skin and keep you cooler.
• Run early in the day or late at night when the air is cooler.
• Try to run in shaded places like the woods, or breezy places like the beach or along a lake.

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