With summer fast approaching, more of us are heading outdoors to exercise. Increasing temperatures and environmental factors can cause problems that you need to be aware of. Depending on where and when you decide to exercise, there are several things you can do to make sure you train safely.

• Know the signs and symptoms of heat stroke
  What is heat stroke? It is a sudden rise in body temperature that can cause you to pass out. Pay attention to your body, if you are heading for heat stroke, you will have symptoms beforehand. One of the first things you will notice is that your muscles will begin to feel as if they are on fire. Your skin will become hot, dry and flushed but not sweaty. It may also feel as if you cannot catch your breath. If you don't pay attention to these signals and stop exercising, you will begin to feel dizzy, your head will begin to hurt, you may also have hallucinations. Some other obvious signs are changes in behavior, such as combativeness and irritability. If you see someone who has passed out during exercise, get medical attention immediately. If it is indeed heat stroke, carry the person to shade, place them on their back and cool them off by any means possible. A recent report by the American College of Sports Medicine shows that the most effective treatment is to put as much ice water as possible on the victim. The ice water bath cools the body twice as fast as wrapping in wet towels.

• Avoid dehydration
  The hotter the climate, the greater the dependence on evaporative heat loss (sweating). If you are not careful, you can easily become dehydrated. The trick is to try to match your fluid consumption to the amount of water lost when you sweat. This can be difficult because thirst does not provide a good index of body water requirements. Your body can easily lose a quart of water an hour exercising on a hot day. You may not even feel thirsty until you have lost approximately 2 percent of your body weight! Drink at least 16 ounces of fluids 2 hours before you begin exercising and another 8 ounces or so before heading out. Be sure to also drink plenty of liquids during and after exercising. Water is best, followed by sports drinks and juices.

• Protect your skin
  Most of us have experienced the agony of sunburn. If possible avoid exercising outside between 10am and 3pm when the sun is most powerful. Your best bet is to apply a sunscreen with a SPF of 15 or more if you plan on being out on a sunny day, and to follow the directions as to when to apply. Studies have indicated that heavy applications of sunscreen can impair the body's natural cooling mechanisms. Ultra-violet rays are as harmful to your eyes as to your skin, so be sure to wear sunglasses when the sun is bright. The extra time and trouble you take to protect yourself will be well worth it.

• Dress appropriately
  If you will be exercising when the weather is warm, make sure to wear light colored, loose fitting clothes. The best materials are ones that "breathe", such as cotton, with styles that will allow you to move freely and comfortably. If you anticipate weather changes, layering is always a good idea.

• Carry personal information with you
  Many people do not think about carrying any form of personal identification when they leave the house for a bit of exercise. This usually seems pretty unimportant until there is an emergency. At the very least, have a piece of paper with your name, address, phone number and any important medical information with you at all times.

• Warm up and Cool down
  Why warm up and cool down? Starting your activities slowly prepares your body for what you are about to do. A warm up gradually increases your heart rate, blood flow and body temperature. In addition, when your body is "warmed-up", the muscles and connective tissue become more pliable and therefore much less susceptible to tearing. Warming up is also beneficial to the joints, making them feel loose and relaxed. The purpose of cooling down after exercise is to slowly decrease the heart rate and overall metabolism. It also helps prevent the pooling of blood in the veins. If you have heart problems of any kind, this is especially important, as stopping an activity suddenly may adversely affect cardiac function. The greater the duration of your exercise session, the longer your cool-down should be. Thirty to forty minutes of intense exercise would call for a warming up and cooling down period of approximately for 5-10 minutes.

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