Now that the summer running season is finally here, you are likely looking for the best ways to beat the heat. After all, proper preparation will make your run a lot more enjoyable!

It's important to plan what you wear according to the conditions. Moisture-wicking fabrics can help your skin temperature stay cooler. Looser-fitting tops let air circulate, and lighter colors reflect heat. Seek out apparel with an SPF fabric of 15 to 50 UPF and always wear sunscreen!

Watch out for humidity-it can lead to increased chafing. It might be time to buy a pair of snug-fit compression shorts that hug your legs and decrease the chance of your thighs sticking together mid-run. You can wear them alone, or under your regular shorts, if you're more comfortable. If it's really steamy out there, a running hat packed with ice or an ice-filled bandanna around your neck can have a nice cooling effect.

Don't forget to hydrate throughout the day. The rule of thumb is to drink 16 to 32 ounces of fluid per hour of exercise. Plain water is a great option, but if you're sweating a lot you might also try sports drinks, such as Gatorade and Accelerade, that contain electrolytes, sodium and potassium.

If you're heading out for an hour or more, plan your run to include water stops to ensure that you get that 16 to 32 ounces. Most parks, such as the Back Cove Trail, have water fountains, but you could also leave water bottles on your route or use a hydration belt. Additionally, planning a route that provides shade can help prevent you from getting overheated, as well.

Finally, run very early in the day or after sundown. The heat is highest between 3 and 6 p.m., so avoid those hours. Also, check the heat index, which combines temperature with relative humidity. Humidity slows down your body's ability to cool itself via sweating, so high humidity leaves you at an even greater risk. You can go to http://www.nws.noaa.gov/om/heat/index.shtml for a heat index chart that shows when it is considered dangerous to exercise. Remember, it takes roughly two weeks to become acclimatized to heat and humidity, so be sensible out there....and remember, Run Happy!