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      Stay safe while you sweat

      Now that the warmer weather has arrived along the Grand Strand and Pee Dee, there are safety tips you should keep in mind before you exercise outdoors.

      What you wear while you exercise can protect you from the sun.

      "You probably want to wear something really light. Because if you wear cotton or anything heavy, it weighs you down even more and you feel like you're hotter than normal," said Abe Millan, a physical therapist and part of the Black Dog Running Club.

      Light-colored clothing also helps to deflect sunlight better than dark colors.

      Sunglasses, hats, and sunscreen are also important pieces of protection to put on your body.

      It's also about what you put inside your body and when.

      Water is the beverage of choice for Lisa Bailey, a local health coach and fitness instructor.

      She says to drink water at least two hours before you exercise.

      While you exercise in the heat, she recommends drinking six ounces of water every 20 minutes.

      To get a better understanding of how much weight in water you lost, Bailey says use a scale to weigh yourself.

      "If you get on a scale and you weigh two pounds less than when you started, particularly during a long run, you know you didn't lose two pounds of body fat in one run. You lost two pounds of water," Bailey said.

      For every pound of weight you lose, Bailey says to drink two eight-ounce glasses of water.

      Bailey says it's also important to keep in mind what time of day it is when you exercise.

      Exercising during peak sun hours takes more of a toll on your body than working out later in the evening or in the early mornings when the outside temperature is not so extreme.