It’s all about being smart.

Blazing sunshine and a sudden surge of heat and humidity doesn’t mean that you need to crank up the air conditioning and hide in the house indefinitely. But exercising safely in warm weather does require a bit of advance planning.

From increasing your fluid intake to applying sunscreen and wearing moisture wicking clothing to using bug spay, a little preparation will go a long way toward enjoying the above-average temperatures the Miami Valley has been experiencing of late.

And a little sweat won’t hurt — it might even help.

“When you’re inside all of the time, you start to feel unconnected to the world,” said Doug Horvath, Five Rivers MetroParks naturalist. “Being outside isn’t just good for our bodies, it stimulates our brains. It’s just a wonderful thing to do.”

Although summer is not officially upon us just yet, 90-degree temperature readings say otherwise. So whether it’s a leisurely walk or a competitive run, a family hike or an afternoon of fishing, there are things you can do to ensure a fun and safe time in the summer heat.

Prevention

An extra glass of water can go a long way toward helping you feel good.

“One thing to keep in mind is that if you are feeling thirsty, you’re already dehydrated,” said Michelle Kahler-Campbell, a certified athletic trainer with the Kettering Sports Medicine Center.

Kahler-Campbell suggests drinking water or sports drinks before, during and after exercise. Even spectators need to stay hydrated, especially if they are going to be out in the sun. The same applies to people in the pool.

“Just because you’re cool and in water, doesn’t mean you are hydrated,” she said.

Wearing light colors and lightweight materials is also advisable; preferably clothes made from a wicking material that helps draw moisture away from the body.

“I also really like hats for keeping the sun out of your eyes,” Horvath said. “And you want to apply sunscreen and, possibly, insect repellant.”

“And reapply sunscreen throughout the day,” Kahler-Campbell said. “Just because it says SPF 85 and waterproof doesn’t mean it will last all day.”

Plan ahead, if possible, to avoid exercise during peak hours, between noon and 2 p.m. Try moving workouts to morning or nighttime when temperatures are milder.

“Mornings are glorious,” Horvath said. “It’s a great time to have a neat parent child adventure. Get up early, go to one of the parks and have a wonderful hike before it gets hot.”

Treatment

Exercising in warm weather does put extra stress on your body. Your natural cooling systems may fail if you’re exposed to high temperatures and humidity for too long resulting in a heat-related illness, which can range from mild heat cramps to life-threatening heatstroke. While young children and the elderly are at a higher risk, Kahler-Campbell suggests looking out for everyone you exercise with.

“Heat-related illnesses are a little scary and they can happen at any time,” she said. “You need to know the early warning signs.”

These signs can include feeling lightheaded, nauseated or extremely fatigued. The first course of action is to get into the shade and try to cool down. Take a drink, step into the trailside creek or pour a little water on your forehead or back of your neck.

“Many times, after 15 or 20 minutes, it will resolve itself,” Kahler-Campbell said. “If not, you should seek medical attention.”

Hiking and camping might also increase the chances of coming in contact with ticks. You should be aware of the symptoms of Lyme disease, caused by ticks, but not terrified by the prospect of contracting it. According to Horvath, the key for parents is in how you react.

“As parents, you want to be informative, not hysterical,” Horvath said. “You can scare kids so much with talk about ticks and poison ivy that they won’t ever want to go outside.

“Getting outside in the summer has a lot to do with attitude. If you’re comfortable and your child is comfortable, you’re going to have fun.”