HEATHER, athlete and personal trainer: I have one word for those who choose to exercise in this oppressive heat wave - WATER.

First and foremost, drink as much water as humanly possible. When exercising in a hot, humid environment, one must drink a relatively large quantity of water - just short of feeling bloated - about 30 minutes before your participation. For every 20 minutes of actual exercise participation, one should drink a minimum of six ounces of water and drink beyond cessation during the recovery period. While sports drinks such as Gatorade or PowerAde are good for individuals who exercise for greater than an hour, generally water is the best hydration solution that one can consume.

Next, find some water. Go for a swim, take a water aerobic class, try kayaking or canoeing.

Have you ever thought of learning to water ski, snorkel, or jet ski? How about jumping on a slip and slide with the kids or running through the sprinkler on your front lawn? As you Philadelphians all say, “why not head down the Shore” and jump some waves or take a long walk in the ocean. All of these suggestions will keep you cool and still permit you to burn some calories along the way.

Finally, whatever you decide to do, monitor your body temperature so as not to over heat, be very careful in these drastic weather conditions, and remember, WATER is your friend- utilize it to the maximum!

BARBARA, arts, educational & cultural consultant: Anyone who works or exercises in hot weather runs the risks of heat-related illness and possible death. Knowing the facts before you head on outside is a smart move.

If you must go out, wear sunscreen. Avoid the hottest time of the day, and exercise early in the morning or after sundown. Wear light-weight, loose clothing in light colors made of the new micro fibers like “cool-max.” These fabrics wick away sweat, help it evaporate quicker and keep the body cooler. Wearing a hat with a wide brim is also a good idea.

The changing seasons and the extreme heat of summer call for a change in your routine. Slow down your regular pace and acclimate your workout gradually for one or two weeks at the onset of the hot season. Hydrate the body before, during and after your workout with water.

Reduce health risks by planning your workouts in cooler locations like the mall or by the lake. During exercise, be aware of the warning signs that signal you may be over doing it. These include fatigue, dizziness, headaches and cramps. Another preventive tip is to get plenty of sleep and rest.

You can exercise outdoors during the hot season, but proceed wisely and consider safety first.

ELLEN, journalist and anti-athlete: Heather and Barbara have great info on the importance of hydrating during a workout and the dangers of not doing so. Yet, I bet that like me you have trouble getting all that water down your gullet.

I’ve got a couple of strategies that I use that I thought I’d share, so you don’t fall over on the jogging trail or exercise room.

I ask my husband, who does the shopping at our house, to buy two cases of water every time he goes to the discount grocery store, and we put that next to the back door. My daughters and I then can grab a bottle or two as we head out.

I drink one on my drive into work or on my way to the gym. Then, I station the other at my desk.

We recently put a filtered water spout on our kitchen sink, so, I fill a glass and put it next to the bedstand. I drink it while I’m winding down or folding laundry or reading before sleep.

I get tired of drinking flat water like this, so from time to time, we buy sparkling water or flavored mineral water.

At one point, I was carrying around 30-ounce bottles of water with me to meetings at work. This did work for me, but it looks rather strange. I have friends who use special insulated cups that are much classier.

I also have forced myself to drink the glass of water that you get at a restaurant so the waitperson fills it up at least once. I can get two more glasses down that way.

All of this is dependent on making sure you are close to a bathroom. I am lucky in that I work in an office. For those of us on the road or hauling kids to and fro, this might require some pre-planning!

I’d love to hear other strategies. I have trouble drinking water during exercise. Any ideas to share? Hit Add Your Own below. Thanks.