With summer’s hottest month now in full swing, local health clubworkers say staying hydrated is the best way to insure that stayingin shape is a safe endeavor forhealth enthusiasts.

Trainers and fitness experts point to the fact that exercisingin hot weather puts extra stress on the circulatory and respiratorysystems, as the heat and the exertion will both increase the bodytemperature. The extra blood that flows through the skin todissipate heat leaves less blood for the muscles, which increasesthe heart rate.

As such, experts say scheduling workouts for early in themorning is a good way to combat heat-related illnesses such as heatcramps, heat exhaustion and heat stroke.

“Work out early in the morning, because it’s naturally cooler,”said KDMC Fitness Technician Chris Huffman. “Also you can do yourrunning or walking inside, in the air conditioning.”

Human Performance Center Trainer Adam Brady said running insideon a treadmill can be just as beneficial to the body as beingoutside on the road or a track.

“You’re going to know the difference because of the temperature,but your body’s going to burn fat the same,” he said. “You’re goingto burn fat where it’s going to burn first either way.”

Brookhaven Firefighter Jeff Ainsworth, who said he does exerciseinside when the weather is hot, said he still prefers to do hisrunning outside.

“I’d rather be outside, but when it’s 100 degrees out there,I’ll run inside,” he said. “But it’s easier for me to run outside,because you’re looking at different things. Something about beingoutside just works out better for me.”

Huffman said that’s the case for a lot of people.

“The scenery never changes inside,” he said. “You’re going to belooking at pretty much the same thing all the time when you’reinside.”

If it’s a must to exercise outside, the experts said, there areprecautions to take that will keep the heat from becomingoverwhelming.

“Drink a lot of fluids, and take sufficient breaks,” Brady said.”Take 10-15 minute breaks, and when you can, get in the shade.”

Curves owner Debbie Smith said her advice, especially to womenhealth enthusiasts, is to join a gym or training facility so thatthey can get not only their cardiovascular workout in the airconditioning, but can also focus on other parts of their trainingas well.

“I stress this: your body core needs to be exercised, and youneed to be sure if you’re walking that you have some weights withyou but also keep your back straight,” she said. “You see so manywomen who get their legs and arms strong, but they’re beginning tostoop, and it’s not just that it doesn’t look good, but it’s alsobad for your organs.”

Brady agreed that weight training is an important part of aworkout, because overall conditioning bolsters the body againstoutside influences like heat and humidity. It also has other perks,he said.

“You want to do the weight training because that preventsosteoporosis and bone disease, and it makes you feel better all theway around,” he said. “Plus, it helps you burn a little morefat.”

Experts say if the humidity is high, your body faces addedstress because sweat doesn’t readily evaporate from the skin -which only raises the body temperature yet more.

Smith said there are different kinds of clothing that areengineered to keep fitness enthusiasts cool, and for the hot summermonths, they’re a good investment.

“They do make clothing that absorbs the sweat, because then youdon’t get so wet and you don’t get sick or too hot, and they’regood to have on when you’re working out outside,” she said. “Youneed to wear cooler clothes, something that wouldn’t make you sweattoo much and that would release the perspiration.”

And of course, there’s always the need for hydration, fitnessexperts say. Whether it’s water, Gatorade, or another kind offitness drink, people who exercise need to have plenty of it in thesummer or the winter.

“You’ve got to make sure to stay hydrated,” said Huffman.”Gatorade’s a little better because your body is sweating out allyour minerals and potassium, and that helps to replenish them. Butif you’re not doing a lot of sweating, water is just as good.”

Brady said he also recommends Gatorade in addition to the 64ounces of water the body needs daily.

“Gatorade puts the electrolytes back in,” he said. “You have todrink a lot of fluids, even if it’s not water or Gatorade.”

But carbonated beverages don’t help, Brady said. Smith addedthat there are telltale signs for when dehydration is settingin.

“It’s a good key to the fact that you’re dehydrating that yourside begins to hurt,” she said. “If you get a cramp it’s becauseyou’re dehydrating. That’s your muscles saying you need to put morefluids in your body.”

And, Brady said, watch your children, who will play outside andnever notice when they might be in need of a break.

“Keep an eye on them, and bring them in every now and then whenit’s very hot,” he said. “Then wipe them off with a cold rag, andmake sure they have plenty of fluids.”