• Follow important safety tips during your summer exercise routine.summer jumping image by Igor Negovelov from Fotolia.com
  
  Summer usually means warm, sunny weather and the opportunity to exercise outdoors. While getting outside can be a nice change from the cooler, winter months, it is important to remember that your body will react differently to the heat. There are several summer safety tips to keep in mind as you exercise.
  
  

Diet & Hydration

• The number one rule of exercising outdoors is to stay hydrated. Drink plenty of fluids throughout the day. Water is best; avoid caffeinated beverages. Drink about 20 minutes before working out and every 15 minutes during your exercise routine, as well as after your workout. When exercising in the heat, it is possible for your body to lose up to 1 quart of water every hour. It is critical to replace these fluids to avoid dehydration.
  
  In addition to drinking, it is also important to eat regularly. Heat can cause a decrease in appetite. Eating small meals periodically throughout the day is most beneficial. Try to incorporate fruits and vegetables into your meals. Fruits especially are extremely hydrating.
  
  

Clothing

• Dress appropriately. When exercising in the summer, wear loose-fitting clothes. Light clothing that can breathe--such as cotton--is a good choice, both for comfort and to prevent chafing. Cotton will absorb perspiration, while certain synthetic materials are specially designed to whisk sweat away. Light-colored clothing will also reflect sunlight, as opposed to darker materials, which will absorb it and create more heat.
  
  Do not forget to wear sunscreen. The sun's harmful rays can reach you even in cloudy weather. Sunburn is a serious condition that is potentially dangerous and can even lead to some melanomas. Sunburn also reduces the body's ability to cool itself, so be sure to properly prepare your skin before going outdoors.
  
  

What Not To Do

• Do not ignore your body's pain signals. Many heat-induced illnesses send warning signs which you need to pay attention to.
  
  Don't forget to hydrate when swimming. Simply being immersed in water is not the same as drinking it. You will need to replace fluids frequently when in the pool.
  
  Try to avoid exercising between the hours of 10 a.m. and 3 p.m. This is the hottest time of day, and contains the most possibility of heat-related illnesses.
  
  Try to avoid extreme temperature changes. Going from a hot, sweaty environment into cold air-conditioning can be dangerous. Your body needs a chance to cool down before being exposed to extreme changes in temperature.