Walking is one of the most effective exercises that you can do to keep fit and lose weight. But you need to protect yourself against this heat we are experiencing. - Ian Allen/Staff Photographer

With only one wonderful week left in the summer, here's our best advice on how to begin the new school year with your skin and bones intact. According to fitness instructor Greg Shealey, it is essential to take precautions while exercising in hot weather.

You will need to be properly hydrated which in turn is related to how much and what you drink, protecting yourself from the sun and what you wear.

While exercising in hot weather you can easily lose up to a quart of water an hour, says Shealy. Drink water before, during and after exercising. Since your body can only absorb eight ounces of cold water every 20 minutes, continue to drink fluids even after you no longer feel thirsty.

Swimming

You should also avoid working out during peak hours. Shealy also advises cooling off in the water. Swimming is an excellent way to exercise during the summer months.

Don't forget your sunscreen. Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun's UV rays. Watch out for the symptoms of heat stroke. When the body can't rid itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness.

Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, wear light-coloured clothing of cotton and synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin.

Fitness expert Paige Waehner cautions sun lovers to wear a hat before heading outdoors. Waehner states that cotton is out, especially if you're exercising in hot weather. She suggests that you wear, instead, specially made synthetic shorts and consider seamless briefs for underwear.

For women, she says, a simple white tank is perfect for outdoor workouts. Waehner also suggests wearing headband/neck wraps. Soak your headband in cold water for about five minutes and wrap it around your neck or head to keep you cool while you walk, bike, run, work in the garden, etc.

Sources: www.health.discovery.com and www.exerciseabout.com.