Summer heat can pose a danger to your running program: know the risks and avoid running in the heat of the day. ©Rido /

(Relaxnews) – If summer has inspired you to ramp up your running program, on Wednesday fitness blog FitSugar shared three things to watch out for before lacing up and heading outdoors.

Dehydration: On hot days, drink not just after your run but throughout the day to stay well hydrated before running. Try carrying a water bottle and take sips every five or ten minutes, or run in parks with plenty of water fountains nearby. Feel light-headed? Head indoors and drink water right away, says FitSugar.

Heat exhaustion: Be aware of the warning signs of heat exhaustion: heavy sweating, moist skin with goosebumps, faintness, dizziness, fatigue, a weak or rapid pulse, muscle cramps, nausea, and a headache. To prevent heat exhaustion from happening, avoid exercising on days when the mercury rises and opt for a gym workout or a swim.

Still determined to run? “Wear light, breathable layers, shorten your workouts, and run during the coolest times of the day — usually in the early morning or late at night,” adds FitSugar. “You might also benefit from taking a cold shower before your run and heading out with a wet head wrapped in a bandana that’s dipped in ice water.”

Blisters: Hot, sweaty runs increase your chance of uncomfortable blisters. Your best protection is to slip on a pair of clean, dry-wicking socks, writes FitSugar. Also be sure to fully air dry your shoes before your next workout.