The best defense against heat is hydration. As the temperature rises, so should your fluid intake. Water should always be your first drink of choice. Drink before, during, and after you run.

 Always drink before you run and try to drink about eight ounces every twenty-five minutes during a run. While water is fine for runs of up to an hour, switch to sports drinks for runs over an hour in order to maintain your performance level. Most popular sport drinks contain carbohydrates and have a low level of electrolytes to help speed up glycogen replacement.

 When running in the heat, wear lightweight fabrics that wick away moisture. AVOID cotton! Cool-Max shirts/singlets and shorts made of supplex nylon are great choices to stay cool and comfortable. Thin, absorbent socks will keep your feet from getting too sweaty, and to keep the sweat from pouring into your eyes, wear a headband or visor. Also, don't forget to apply sunscreen -- especially for your face.

 Downhill Caution: Downhills are more likely to cause injury than uphills since the body absorbs more shock on impact. Braking may cause the muscles along the back of the legs and in your back to fight against gravity, causing additional stress. To minimize shock, run hitting lightly on the ball of your foot and then the heel, rather than hard on the heel.