When it's hot out, you can start sweating even before you hit the streets. It's important that you stay safe, even in the heat.

• Take time to adapt. If you're not used to extreme temperatures, adapt gradually. Don't expect to complete your usual outdoor workout if you're used to moderate temperatures and find yourself in hundred-degree weather.

• Drink and replenish fluids but skip the sports drinks. You lose a lot more water through sweat when it's hot outside, so plan to at least double your water intake. Hydrate before with water and then munch on vegetables that have plenty of water content to hydrate and replenish your lost nutrients after a run.

• Dress accordingly. Skip the dark leggings in favor of light colors and loose fabrics to prevent chafing and stay cool.

• Slather on SPF over your entire body, especially the backs of your lower legs, where skin cancer seems to be especially prevalent in women.

• Go for a swim, then ride, before you run for a cooler way to mix it up in hot water.

• Salt is usually not a good thing if you're watching your diet, but you lose a lot through sweat so don't worry about. Snack on salted nuts for a protein-packed salt fix.

• Go during cool times of day, which is usually the wee hours of the morning in especially warm climates, before the sun rises and heats up the streets.

• Prepare and precool: don't get stuck overexerting yourself. Prepare your clothes the night before as well as the route that you plan to take so that you don't wind up far from your base, too weak to make it back. Running with a wet ponytail or carrying ice cubes can be a great way to precool so that you can last a little longer.

Remember, if you get too hot, feel weak, nauseous, and dizzy, get cramps or anything else out of the ordinary, then cut your workout short. Consistency and being active each day is more important than sticking to your hour-long run. Head to your air-conditioned home or hotel for some indoor bodyweight exercises to beat the heat when temperatures get out of control.

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