During the season of the sun, your body needs an adjustment period, just as when changing altitude. So you always want to start off with short and slow workouts and then gradually increase distance and speed over time.

Your body's natural cooling system (it's called sweating) will compensate for some of the heat, but you've got to help keep that system running. If you sweat, you need to replace it with water. Also, sweat is made up of electrolytes (mostly sodium and potassium) so if you sweat excessively, you need to replace it with a sports drink.

You want to be extra cautious if it is humid because it won't allow sweat to evaporate. When the body cannot cool itself, then overheating occurs. Becoming dehydrated or overheated can cause cramping, heat exhaustion or heat stroke. The warning signs are cold clammy skin, dizziness, headache, nausea and even confusion.

Here are some specific hot-weather workout guidelines:

Constantly drink before, during and after your workout. If you wait until you are thirsty, you are already dehydrated.

If it is humid, do not work out outside or get into your pool to work out.

If you do not have access to a pool or an air-conditioned gym, bike or inline skate to get a breeze to help cool you off.

If you must run or play tennis, do it early in the morning when the air should help cool you off.

Here are some other ways to keep your cool:

Wear a hat.

Wear sunscreen.

Wear light colored clothing made with sweat-wicking fabric.

Always carry a water bottle with you.

If you are working out for more than an hour, replenish lost electrolytes with a sports drink.

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