(note: I wrote this, in part, for the Active Vermont page of the Rutland Herald and Times Argus, published July 22, 2012. Compare today’s post: Adaptation. What to do when “real life”  interrupts your exercise plans)

Finally, summer has arrived in Vermont. As usual, the season has brought changeable weather that ranges from extreme heat, strong winds, dangerous thunderstorms, blankets of fog and intense humidity all the way to cool nights and clear skies. It’s Vermont, for goodness’ sake. While the rest of the nation swelters, we expect to play outdoors without interruption.

Perhaps we can. With precautions, adaptations and a shovelful of commonsense, outdoor activity can be enjoyed throughout the warmer months.

Basic wisdom about exercising in the heat applies to everyone equally with modifications for the differences between the unfit and the fit, the recreational and the competitive athlete, the daily workout enthusiast and the weekend warrior.

Heat and humidity pack a double dose of risk to all forms of outdoor exercise. That is not, however, to say that you should stay indoors unless you have health concerns and medical advice to do so. As always, consult your medical care provider before embarking on any new exercise or if you have individual concerns about your health and the heat.

Number one on the exercise-in-the-heat hit list is hydration. Above all, drink and drink some more. Drink non-carbonated, healthy beverages with a strong emphasis on plain water. Be sure to include copious quantities of fluids containing electrolytes to replace those lost during activity. Sports drinks are engineered to be used for a specific purpose – before, during or after exercise – and are not to be slugged down as an alternative to your mealtime beverage. Some recommend a good 20 ounces of water prior to your workout, additional hydration every 15-20 minutes during, and a follow up of enough to replace any fluids you may have lost.

Thirst is not an indicator of when and how much you need to drink. Plan ahead. Consider the length and intensity of your workout and hydrate appropriately.

Cycling long distances in the heat, for example, can be deceiving. The air can cool your skin and cause sweat to evaporate leaving little indication of overheating. Clues to look for would be muscle cramps, a sense of confusion and either dark urine or a failure to urinate at the pit stops. These signs mean to drink up – soon.

Why electrolytes? Hyponatremia is a condition of an electrolyte imbalance often caused by flushing huge amounts of water through the body. The serious consequences of this disorder can be avoided by adding electrolytes to your system (and often salt – but do so only with informed guidance).

Let’s say you want to fit a good workout into your day. First check the weather forecast. Volatile summer storms can be far more than unpleasant. Err on the side of caution and avoid them. I lead an outdoor cycling group in Montpelier. Today I heard that 40% of our rainfall has occurred on Tuesdays. Yes, our Tuesday group can attest to that, but we cancel when there is a threat of lightning.

Plan your exercise for a time of day that is convenient to your schedule but try for early in the morning or later in the evening when the sun is lower and the temperatures are cooler.

Slather on the sunscreen, protect exposed skin, dress in cool training attire, pop on your sunglasses and check in frequently with your well-being. If you have a training goal, you may need to ratchet it down a few notches. Cut back the intensity and pace yourself. If you train with a heart rate monitor, watch it closely and stay within a moderate or manageable training zone. Note that your resting heart rate is elevated in the heat and muscular exertion will send it higher than usual. (If you are a competitive athlete, address these issues with your coach and plan to train effectively but wisely.)

Without a heart rate monitor, learn to assess your rate of perceived exertion. Think of your energy output, or intensity, as measured on a scale of 1-10 and, in high heat and humidity, avoid the upper numbers.

Be alert. If your body fails to cool itself, your internal organs and central nervous system might be at risk.

Heat exhaustion is indicated by overheating, dizziness, nausea and muscle cramps. Cool the body immediately.

Heat stroke, on the other hand, characterized by rapid pulse, high temperature, difficulty breathing and disorientation, needs expert medical attention pronto.

Sweat is nature’s way of dissipating body heat. Some sports, such as boating, swimming and riding interfere with the process. Long exposure to direct sunlight takes a toll on energy and is dangerous to overheating as well as skin protection. Finding ways to take breaks in the shade, splash water on the skin, or even step into an air-conditioned building all help to rebalance body temperature.

Follow your usual practice by beginning your exercise session slowly. You will warm up more quickly, but do not become too intense too soon. Shorten your harder training session and moderate your effort during longer sessions. Plan frequent breaks, get out of the sun if you can, fuel and hydrate adequately, and finish up with a long shower, a cool drink, and your feet propped up. Enjoy summer fun and fitness, but do so safely.