Check out this cool app and learn guitar – howc.stExpand the description and view the text of the steps for this how-to video. Check out Howcast for other do-it-yourself videos from TreehouseFlicks and more videos in the General Running category. You can contribute too! Create your own DIY guide at www.howcast.com or produce your own Howcast spots with the Howcast Filmmakers Program at www.howcast.com Don’t let heat and humidity throw your running schedule off track. With a few precautions, you can safely stay on your feet in high temperatures. To complete this How-To you will need: The heat index Water A sports drink with electrolytes Waterproof sunscreen with SPF 30 A hat Sunglasses Light-colored clothes made of moisture-wicking fabrics A post-run snack The heat index Water A sports drink with electrolytes Waterproof sunscreen with SPF 30 A hat Sunglasses Light-colored clothes made of moisture-wicking fabrics A post-run snack Step 1: Know the heat index Check the heat index, which is how hot it feels when the temperature and the humidity are combined. According to the National Weather Service, exercising in a heat index over 89 degrees Fahrenheit puts you at risk for heat-related health problems like sunstroke. Step 2: Hydrate Drink 16 to 20 ounces of water two to three hours before running; drink another 12 to 16 ounces 15 minutes before you begin; and drink about 5 ounces of water every 10 to 15 minutes during your run. If you plan to run more than 60 minutes …