Financial Tips: Some guide on how to save your home from repossession

Double-digit increases in gas and electricity prices and rising fuel and food costs are exacerbating the financial difficulties faced by homeowners with mortgages. High inflation has reduced the likelihood of base rate cuts, while the persistence of the credit crunch means that, even if the Bank of England were to cut rates, there are no guarantees that mortgage lenders would pass on those cuts to borrowers. There could not be a worse time to default on a loan: anyone with a less than perfect credit record will find it increasingly difficult - and expensive - to borrow money. So what should you do if you are struggling to meet your mortgage repayments?

1. Ask for help - now!

Speak to your lender immediately. Under the Financial Services Authority's treating customers fairly initiative it must attempt to work with borrowers who are suffering financial hardship. You could also speak to the Citizens Advice Bureau, which provides free advice.

2. Do not miss a payment

“If you miss a mortgage payment, this will be recorded on your credit file and may make it more difficult to get a mortgage, or to remortgage, in the future,” says Melanie Bien, of the mortgage broker Savills Private Finance. Your home could even be repossessed. Jonathan Cornell, of Hamptons International Mortgages, says: “Maintaining your mortgage payment should be your main priority.”

3. Stop spending

Luxuries should be sacrificed. Check that you are getting the cheapest phone, energy and broadband deals, and paying the lowest insurance premiums without compromising on cover.

4. Switch to an interest-only loan deal.

Switching from a repayment to an interest-only mortgage will reduce your monthly payments. “You must ensure that you switch back to a repayment deal as soon as you can afford to do so, otherwise the capital will not be repaid by the end of the mortgage term,” Bien says.

5. Extend the term of your mortgage.

Standard mortgage loans run for 25 years, but you can arrange to pay off your loan over 30 years or more: this reduces the monthly repayments, although it will of course increase the total amount of interest that you pay. Once again, this may be a good short-term solution: you could always reduce the length of the loan again once you can afford to do so.

6. Get another deal.

“If you are on a standard variable rate or another rate without penalties, you could ask your lender what other rates they have to offer,” Cornell says. Many lenders, including Halifax, Nationwide, Cheltenham&Gloucester, Woolwich and Yorkshire Building Society, have reduced their short-term fixed rates, while tracker rates have also been coming down over the past few weeks so you may find that you can now get a cheaper deal.

7. Find a new lender

If your lender is unable to offer you a better rate, consider going elsewhere. The market is nowhere near as competitive as it was 12 months ago, but some lenders - particularly the larger ones - are now looking to attract new business, so there are some decent deals around, particularly if you own a considerable chunk of equity in your property and if you have a clean credit history.

8. The state could help

If you are on a low income, you may be eligible for help with housing costs or council tax payments. If you have children, further help is available, in the form of child benefit (payable to all parents with children under the age of 16, regardless of income), as well as the working family's tax credit, which is means-tested.

9. Take in a lodger

Renting out a room is a tax-efficient way to boost your income: under the terms of the rent-a-room scheme, you are entitled to earn up to £4,250 a year tax-free by renting out a furnished room in your own home.

10. Sell up and downsize

If all else fails, you could put your property on the market and either downsize to a smaller, cheaper property or rent for a while until house prices fall and you can once again afford to get back on the property ladder. If you do decide to sell, do not let on that you desperately need to get rid of the property: buyers will drive a much harder bargain if they are aware that you are a distressed seller.

Travel Tips: Holiday Travel Tips

Here are some holiday travel tips I got from the net. I hope this will help.

• Give yourself enough time. Hitting construction zones or unanticipated traffic can easily send someone over the top, especially if you are already trying to meet a deadline.

• Drive the speed limit!!! Washington State Patrol will boost patrols over the holiday weekend. A speeding ticket might put a damper on your vacation.

• Drive Safe and Sane. Yes, you deserve a vacation. Yes, you deserve to get there in a timely fashion. Just keep in mind, if you hit traffic, all those other drivers are probably eager to go on vacation too. Being late or getting stuck in traffic is a minor inconvenience. Getting into an accident is much worse. Try to keep things in perspective and drive safe on the roadways.

• Pack snacks and water. Always good to have extra munchies and water in case you get stuck in traffic, or if an unexpected accident or break down occurs.

• Pack a blanket or extra clothing. Although its technically still summer, its a good idea to stash a blanket or a few heavy coats in the back seat or trunk of your car. Overnight temperatures are expected to be unseasonably cool.

• Know before you go. Look at DOT pages to see if any roads you were planning on taking are closed. Also, if you are on the road call 511 for information. Get directions from a service like Google or MapQuest.

• Charge! Make sure your cell phone is charged up in case you break down or get a flat.

• Stop Talking. Sticking with phones... Don't talk on your phone!! Unless you have a hands free device. Its illegal.

• Check the Weather. I personally recommend watching KVEW42 or logging onto KVEWTV.com to get updated on all the latest weather. Its important to know what the weather is like where you are going, and what it will be like on the way. Always a good idea to have a heads up if the weather could impact safe travels.

Financial Tips: Some tips when borrowing

Though it's tougher to get credit these days, it's not impossible. Here are some tips to ensure your small-business loan application doesn't get cast aside:

• Apply at a bank with an appetite for the type of loan you want. Each bank has a different investment philosophy; match your project to a bank's niche.



• Be prepared to offer collateral such as real estate, stocks, bonds or other personal assets.



• Know – and if possible, bolster – your credit score before walking in. A borrower's credit score can be just as important as his business plan.

Health Tips: Reduce your sodium intake and still keep foods flavorful

Ponichtera suggests making a gradual transition to using less salt and sodium-reduced products, particularly if you and your family is accustomed to sodium’s distinctive taste.

The best ways to cut back on sodium are to not use salt at the table, use less salt in cooking and avoid processed foods. Ponichtera says, “Keep in mind that a small amount [of salt] used in cooking may give just enough flavor to help you from adding too much at the table.” There is no reason to over-salt.

Here are some additional guidelines:

1. Fresh is best. Use fresh foods in place of processed foods. Fresh foods actually taste like they are meant to taste. Processed foods often just taste like salt.

2. Opt for frozen. Buy frozen vegetables instead of canned. Most unseasoned frozen veggies have no salt added.

3. Be choosy if buying canned foods. When you buy canned goods, choose the varieties with no salt added or labeled with lower-sodium.

4. Rinse canned beans and vegetables. To reduce the amount of salt in canned beans and vegetables, rinse them in a colander with water.

5. Cut the cured meats. Deli meats, ham and bacon are loaded with sodium. If using, simply add small portions to your meal. Small amounts can still add a lot of flavor.

6. Lower-sodium products. Try some of the lower-sodium products, such as reduced-salt ham or bacon. Even though many lower-sodium foods still contain a high amount of sodium, they still have less than the original products.

7. Salt-free soups. Use salt-free or reduced-salt soups, broth and bouillon. Canned soups are notorious for high sodium levels.

8. Go light on condiments. Loaded with flavor, condiments are also loaded with salt. Use ketchup, mustard and sauces sparingly.

9. Use vinegar or citrus for flavor. Sprinkle vinegar or squeeze lemon or lime juice on fish, chicken or vegetables.

10. Pass on the seasoning salt. Use seasoning powders instead of salts. For example, substitute garlic powder for garlic salt.

11. Generously include herbs and spices in your recipes. Fresh or dried, herbs and spices are not a significant source of sodium. (Give these seven super spices a try.)

12. Try unsalted snack foods. For a change, eat unsalted baked chips, popcorn and whole grain crackers. Pair them with dynamite dips and you won’t miss the salt at all.

13. Reduce the sodium in fast food. When ordering fast food items, forgo the pickles and cheese. You can even order French fries without the salt.

Health Tips: Healthy Eating Out Tips

If you are going to eat out, think about what you are eating the rest of the day so you can plan well and not blow your calorie budget.

Have it your way. Restaurants are in the business of serving customers. Don’t be afraid to ask for items specially prepared the way you want them.

Plan on a light lunch if you’re eating out at dinner time.

Try not to skip meals, which may make you overindulge later. Try not to show up at the restaurant famished.

If you’d like to splurge on a higher-calorie entr e, plan to skip dessert and commit to sticking to your plan once in the restaurant.

Order regular portion sizes instead of the jumbo sizes.

Try an appetizer, half an entr e, or share a meal with a friend and order an extra side salad.

Ask for half the entr e to be wrapped up to go before the food is brought to the table.

Get exactly what you want by ordering each item separately (a la carte).

Learn to spot which dishes are made with lower-calorie cooking methods.

Ask how dishes are prepared and if they can do it your way.

Don’t tempt yourself. Have the waiter remove the bowl of chips or peanuts, or the basket of bread, after you’ve had a small portion. Don’t sit near the dessert cart.

Limit alcohol. It’s high-calorie, has few nutrients and can weaken your will power.

Safety Tips: How to avoid injuries caused by texting-on-the-go

It wasn't the bumps and bruises that surprised emergency room physicians when they started looking into the dangers of texting. It was the fatalities. "It's like walking blind," says Linda Lawrence, president of the American College of Emergency Physicians, who has heard of people stepping into moving traffic, BlackBerry in hand.

Unlike speaking on a cell phone, texting requires users to divert their eyes, Lawrence says. The growing number of users of iPhones, BlackBerrys and other handheld devices has made texting-on-the-go a risk for people of all ages.

Lawrence's group offers this advice:

1 Don't text while engaged in physical activities that require sustained attention, such as biking, in-line skating and playing sports.

2 Never text while driving.

3 Keep your phone or BlackBerry accessible, so you don't have to rummage for it.

4 Turn off the device, or ignore the call or message, whenever responding might be dangerous.

5 Avoid sending messages when you're out alone at night or in a crowded area where you could be the victim of a pickpocket.

Cooking Tips: Create the perfect burger

Here’s the procedure for making the perfect hamburger straight from the horse’s mouth.

1. Take meat out of the refrigerator about 20 to 30 minutes before grilling, and cover it well. When cold meat hits a grill, it makes for uneven cooking–and promotes the chances of the burgers not being cooked well enough inside.

2. Use olive oil to lightly coat the patty (in addition to your seasonings) before placing it on the grill to bolster moistness and to help prevent sticking.

3. When forming the patties, depress the middle of them with your thumb before placing them on the grill. This way, the burgers won’t have the normal rising in the middle after being cooked. You’ll have a flatter surface for all those wonderful condiments, and the burger will be easier to eat.

4. Grill traditional burgers for at least 8 minutes (4 minutes a side) and flip only once so you’re not constantly opening the grill, which lets the heat escape.

5. Make sure you use an instant read thermometer to ensure the burger is 160 degrees inside before taking off the grill.

6. Let the burgers sit for five minutes before serving; this will help keep the juices in the burger and prevent them from flowing out on the plate.

Financial Tips: Tips on how to teach children the value of money

With inflation on the rise (gas prices, grocery bills, health insurance premiums, etc.) and many companies being more conservative, more families are feeling squeezed. So if you’re feeling guilty because you can’t buy your child that video game system he desperately wants or send him to that trendy summer camp, Eric Tyson has one word for you. Don‘t. In fact, he says, now is the perfect time to teach your kids some valuable financial lessons.

“Kids are surprisingly aware of what’s going on in the world,” says Tyson, author of the book Let’s Get Real About Money! Profit from the Habits of the Best Personal Finance Managers. “And if they don‘t know that times are a little bit tough and Mom and Dad are having to watch their spending, it’s time to tell them. Sheltering kids from financial realities does them no favors.”

Indeed, the opposite is true, says Tyson. A good grasp of personal finance is one of the most valuable life skills a person can have. And while previous generations may have been raised with the constant admonishment that “money doesn’t grow on trees!” too many of today’s parents neglect that lesson. It’s time to change that-and the economic slowdown we’re in now provides a great incentive for doing so.

“In many ways, a slower economy can be a blessing in disguise,” admits Tyson. “It leads families to make a budget and stick to it. It forces them to be conscious about how they handle money. That’s good for kids. It shows them how the world is supposed to work.”

Ready to get started? Tyson offers the following helpful hints:

1. Realize that kids learn what they live. It may sound like common sense, but you-Mom and Dad-are your kids’ most influential teachers. When you ring up a barge-load of credit card debt, take out exorbitant mortgages or car loans, and fail to save anything, that’s what your kids come to see as normal. If you are modeling unhealthy financial habits, you can’t realistically expect your kids to “do as I say, not as I do.”

2. De-program them. Kids are constantly bombarded with information about what things cost, whether it’s the fancy sports car they like or the wardrobe of their favorite athlete or actor, not to mention the 40,000 commercials that the American Academy of Pediatrics estimates the average American child sees each year. What they aren’t bombarded with is knowledge on how to manage money effectively. And while schools are increasingly incorporating money issues into the existing curriculum, the broader concepts of personal financial management still aren’t taught. Frightening though it may be, some schools rely on free “educational” materials from the likes of VISA and MasterCard!

3. An allowance is a great teaching tool. You don‘t have to break child labor laws to find great ways to help your kids earn their allowance rather than just have it handed over to them. A well-implemented allowance program can mimic many money matters that adults face every day throughout their lives. From recognizing the need to earn the green stuff to learning how to responsibly and intelligently spend, save, and invest their allowance, children can gain a solid financial footing from a young age..

4. Start them saving and investing early. It’s never too early to start saving, and the sooner you can instill the importance of saving money into your kids the better. After they start earning an allowance, have your kids save a significant portion (up to half) of their allowance money toward longer-term goals, such as college (just be careful about putting money in children’s names as doing so can harm college financial aid awards). Tyson recommends that children reserve about one-third of their weekly take for savings. As they accumulate more significant savings over time, you can introduce the concept of investing.

5. Reduce their exposure to ads. The primary path to reduced exposure to ads is to cut down on TV time. When kids are in front of the tube, have them watch prerecorded material. You can direct the television viewing of younger children, in particular, toward videos and DVDs. And for older kids, if you use digital video recorders (DVRs), such as TIVO, you can easily zap ads. But when an ad does sneak under the radar and set the kids to begging, address it. Explain to your kids that there’s never a good time for frivolous impulse spending-but it’s especially harmful when money is tight.

6. Find entertaining ways to teach good money habits. You’ll probably be facing an uphill battle when trying to get your kids to sit down and learn about personal finance. That’s why it’s so important to find entertaining ways to instill good financial habits in them. For younger kids Tyson recommends age-appropriate books like The Berenstain Bears Get the Gimmies. For late-elementary-school-aged kids, Quest for the Pillars of Wealth by J.J. Pritchard is a chapter book that teaches the major personal finance concepts through an engaging adventure story. You could also get them a subscription to Zillions, a kids‘ magazine from the publishers of Consumer Reports, which covers money and buying topics.

7. Teach them how to shop wisely. Family shopping trips, whether for groceries or something else, are likely to be your kids‘ first encounter with spending. They’ll see you make decisions based on what the family needs, maybe see the occasional coupon used, and will observe how you pay. These trips are a great time to teach them lessons about money.

8. Introduce the right and wrong ways to use credit and debit cards. Those plastic cards in your wallet offer a convenient way to conduct purchases in stores, by phone, and over the Internet. Unfortunately, credit cards offer temptation for overspending and carrying debt from month to month. Teach your kids the difference between a credit and debit card, explaining that debit cards are connected to your checking account and thus prevent you from overspending as you can on a credit card.

9. Encourage older kids to get a job. An allowance doesn’t have to be the only way for your kids to earn money. Your child’s initial exposure to the work-for-pay world can start with something as simple as a lemonade stand. Depending on age, he or she might do yard work for neighbors or offer babysitting services. And the fact that we’re in a recession makes it all the more appropriate for older kids to “help out” by getting a part-time job-especially to fund unnecessary purchases like DVDs or cool clothing.

Financial Tips: Saving ways for college student

• Stay away from credit cards: Getting taken in by the easy money of a credit card is a problem that can stay with you for years after leaving college. Credit card offers are abundant on campuses; don't be lured into signing up for a credit cards by a T-shirt or other free gifts. Opt instead for a joint credit card with a pre-set limit to establish a credit history.

• Don't give out personal information on the Internet: Students and young adults can be a little too comfortable with the Internet. It's important not to share personal information and even more important not to give away details like your Social Security Number or bank account numbers. Watch out for what appears to be official messages from a bank or even the IRS asking for that kind of information. More likely, it's phishing.

• Resist social pressure to spend: Try not to fall into the trap of buying something because everyone else has it, and then spending more than you have on something you really don't need. And don't feel you always need to be the "good guy" who has the extra cash for tickets or the restaurant tab.

• Prepare and follow a budget: It's not exciting, but it's smart to know where your money goes and how much you have to work with. You'll find it's easy to get sidetracked from what you planned on spending on things like books, cell phone service or clothes. Establishing a budget sets some spending guidelines. Besides, budgeting is a good habit to develop and a great way to show you're ready to be on your own.

Safety Tips: Preparation reduces winter sports injuries

DURING winter those who are active need to prepare for the cold conditions or risk injuries.

Hospital data shows an increase of more than 30 per cent for sporting injuries during winter months*. Exercising or playing sport in cold conditions can lead to injuries such as sprains, strains and blisters and in extreme cold conditions snow blindness, frostbite and hypothermia can occur.

Sports physician, Dr David Bolzonello says wintry conditions should not be a barrier to exercising. All that is needed is good preparation.

“Exercising in cold weather no doubt places extra demands on the body, which can lead to reduced sporting performance and injuries. However this doesn’t mean you have to stop exercising in winter. Most cold-related injuries can be prevented with good preparation and the correct equipment,” Dr Bolzonello said.

To help prepare for winter sports, Smartplay, Sports Medicine Australia’s sports injury prevention program funded by the Australian Government Department of Health and Ageing, offers these timely tips:

• Acclimatise yourself to exercising in colder weather. For example, train outdoors instead of inside.
• Cold muscles, tendons and ligaments are at greater risk of injury. Warm up, stretch and cool down for longer than usual.
• Be aware that sunburn can occur even on cold and cloudy days (especially when skiing or snowboarding as UV radiation is more severe in alpine regions). Apply broad-spectrum 30+ sunscreen to exposed skin. Also wear eyewear with UV protection.
• Drink water before, during and after activity. Don’t drink alcohol. While an alcoholic drink seems to warm you up, it actually dilates your blood vessels, increasing blood flow to the skin thereby increasing heat loss by exchange to cold air.
• Dress in layers to trap heat and prevent heat loss. Add or remove layers of clothing as necessary according to exercise level/conditions.
• Make sure footwear fits you properly. Footwear that is too tight or too loose will affect skin circulation and cause blisters.
• Those with a pre-existing medical condition affecting the feet, such as diabetes, should see a doctor before taking part in winter sports.

“By following these preparation tips your risk of injury will be decreased – to keep you enjoying being active throughout the whole of winter,” Dr Bolzonello said.

Health Tips: A Promising Way to Prevent ACL Injuries

The PEP (Prevent Injury, Enhance Performance) program is a formal, 15-minute warm-up for female soccer players that encompasses stretching, strengthening, agility, and plyometrics. (Plyometrics involve jumping and other exercises designed to increase muscles' explosive power.) A recent study published in the American Journal of Sports Medicine found that NCAA Division I players who were asked to perform the program three times a week had an overall ACL injury rate 41 percent lower than a group of female athletes who did their regular warm-up.

"We developed the program to address the deficits that we see in females, especially weakness in the lateral hip muscles, the glutes, and the core muscles," says Holly Silvers, a physical therapist at the Santa Monica (Calif.) Orthopedic and Sports Medicine Group and one of the developers of the PEP program. The details of the program (which is meant to be done in order and in full) can be found here. Some sample exercises, as described in the program:

• Diagonal plyometrics: Stand with a small, flat cone (2" in height) in front of you to your right. Hop over cone in a diagonal fashion landing on the ball of your foot while bending at the hip and knee. Now, hop backwards and to the left over the cone to return to your starting position. Repeat 20 times and then step to the left and repeat the exercise in the opposite diagonal.

• Jump and tuck. Jump up bringing knees towards chest tuck position. Land on your toes with hips and knees bent and quickly repeat exercise. Repeat 20 times and rest.

• Bridging with hip extension: Lying on your back with knees bent, place both feet on top of the soccer ball. Lift hips off the ground so your shoulders, hips, and knees are in a straight line. Slowly lift one foot off the ball and straighten the knee without dipping the hip down. Return foot back to the ball and repeat on the opposite leg. Repeat 30 times and rest.

This addresses the ACL issues of female athletes in general but also includes soccer-specific exercises; Silvers says her group is also designing injury-prevention programs for basketball and other sports. Michael Sokolove, author of Warrior Girls, says he's impressed. "If it's half as good as they say it is, it's worth doing," he says. But his own list of remedies also includes changes to the youth sports culture that would involve fewer games and less intensity and specialization.

Health Tips: How to stay healthy on holiday

Holidays are supposed to be about indulging in everything, aren’t they?

Treating yourself to some well-deserved R&R after a couple of intense months at work, lying in a horizontal position in the sun, knocking back the odd midday glass of wine and an ice cream.

This package of bliss tends to throw healthy eating and exercise habits off track, so we’ve dug out top tips for staying healthy on holiday.

1. Attitude matters: Healthy eating is not all about lettuce and lentils, missing meals and missing out. It’s about what you eat, not what you don’t. You want to enjoy your break so don’t put pressure on your body by eating badly.

2. Mind over matter: Focus on all the hard work you’ve done to lose weigh and vow not to undo it in the space of two weeks. Don’t crash diet to make room for weight gain while you’re away, you’ll gain it back twice as quickly.

3. On Holiday food is everywhere: kiosks at the beach, breakfast buffet spreads, kebabs outside the club. You don’t have to accept food every time it’s offered!
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4. Balance high and low calorie meals throughout the day: It’s fine to start with a mixed grill if you cut back at lunch or dinner.

5. Carry foods with you if you'll be travelling for long periods of time or through mealtimes: That way you will not be tempted by high fat snacks or meals at the airport or on the road-side cafes.

6. Avoid eating while driving: It’s way too easy to munch your way through a bag of sweets when you’re on auto-pilot and bored.

7. Be careful of your meal selections at restaurants: Avoid fried or fatty foods and treat yourself to a starter or dessert, not both.

8. Bring fresh fruit with you to the beach as a snack: The only snacks available are often ice creams or crisps. If you leave it to chance you might find yourself being tempted by those delicious fatty treats mid-afternoon.

9. All that free time is a perfect opportunity for extra exercise: Walk on the beach, in soft sand it can end up being a good workout. Or maybe get involved in some of the water sports – like water skiing, wind sailing and canoeing – that are usually offered at resorts.

10. If you drank water all week: it’d prove a perfect way to stay hydrated and healthy, but probably not be so much fun.. Choose diet drinks if you have a soft drink and alternate alcohol and water throughout the evening to limit your intake.

Parenting Tips: Back to School Tips

It's hard to believe but the big yellow bus will be heading back to your house before you know it. So with a couple of weeks left before the school bell rings, now is the time to get prepared and get organized.

Here are seven tips to help you out for this week's Parenting Tips.

Make a return to the classroom smooth this year by getting your child's back to school paperwork in order ahead of time. Gather up your immunization records to old report cards now so there won't be a last minute rush.

Second, remember sports physicals are required every year for your child to go out for the team. Many clinics and doctors' offices offer sports physicals for a special reduced price before school begins. Get one while they're cheap.

Third, plan and shop early for your children's back to school wardrobes. Before you hit the store, take an afternoon and assess each child's clothing needs. Clean and organize clothing storage with your child before buying any new clothes. That will help you get organized and develop a list of your child's clothing needs.

Be prepared with classroom supply lists before shopping for school supplies, and shop early! Back-to-school sales tend to be better the earlier they begin.

While you're shopping for school supplies, get a schedule board to help you get organized. Try designating a color for each family member's activities on the calendar to keep everything straight.

Tips number six, ease the family into a school year schedule. During the last two weeks of summer, re-introduce a school year bedtime. Begin waking late sleepers earlier and earlier, closer to the hour they'll need to rise when school begins.

When school begins, plan ahead to make mornings a breeze. Lay out children's clothing the night before. Also designate a special spot for book bags and coats so there will be no lost items at the last minute. Also know when your child's bus will be departing and arriving so there isn't a last minute rush.

These tips should make for a highly productive and successful school year. Remember many times, being organized means you'll get to your destinations right on time.

Tips for running in summer heat

Summertime means activities and fun outdoors, but everyone should be careful to avoid the dangers that come from being under the sun. Extra caution is needed when it comes to physical activities such as running or other sports.

To avoid the heat of the midday sun, the best time of day for any strenuous outdoor summer activity is early morning or evening, especially for runners. Either way, remember to wear sunscreen.

Keeping your body properly hydrated is key. For more intense exercise, sports drinks such as Gatorade are important because they replenish the body's supply of electrolytes — drinking water is good, but too much can lead to over-hydration and dilute your body's sodium content.

“It really depends on the distance you're going to go,” said Lorrie Tily, president of the Finger Lakes Runners Club. “If you're going to be out several hours you should carry water or some kind of sports drink.”

In case of heat cramps or exhaustion get the person to a cool place and have him or her rest comfortably. Give a half glass of cool water every 15 minutes if the person is awake and alert, but don't let him or her drink it too quickly and don't give liquids containing alcohol or caffeine. Apply a cool, wet towel to reduce body temperature.

“Be aware and listen to your body,” said Ian Golden, owner of the Finger Lakes Running Company. “Nausea precedes heat stroke. As long as you're sweating that's a good thing, but when you stop sweating you're in trouble.”

The most severe heat-related emergency is a heat stroke, which is life threatening. The signs of a heat stroke include vomiting, loss of alertness or consciousness, high body temperature, weak pulse and shallow breathing. In case of a heat stroke, call 9-1-1 or your local emergency number and lay the person down in a cooler place.

Tips for Runners

* DO: Bring plenty of water. You can become dehydrated without knowing it. As long as you are exercising outside, you should periodically rehydrate yourself, even if you aren't thirsty.

* DON'T: Wear headsets. Many runners love this, but you won't be able to hear cars, bikes, or other people if you listen to the radio or your iPod while you are running.

* DO: Wear sunscreen. It only takes around 15 minutes for your skin to be burned by the sun's UV rays. And getting a sunburn isn't just painful — it can lead to permanent skin damage, including cancer.

* DON'T: Run with traffic. Running near cars and bicycles is dangerous when you can't see them coming. Bikes are technically vehicles, so they ride with traffic in the right lane. You, however, are not a vehicle, so stay to the left or on the sidewalk.

* DO: Make yourself visible. Wear light-colored clothing or a reflective vest at night.

* DON'T: Race cars or bicyclists. If you are both heading for an intersection, let the car go first.