The saying goes that in Colorado, if you don't like the weather, just wait five minutes. This can be particularly true in the foothills and mountains, where storms can brew up in what seems like minutes and the temperature can plummet, leaving you cold, wet and sometimes pounded with hail.

The flip side is that Fort Collins and everything east is actually semi-arid steppe (plains). In summer, particularly July and early August, the high temperatures can be in the high 90s, and because we don't have many trees to provide us shade, you can take a pounding from the sun.

A big part of preventing heat emergencies when exercising is staying hydrated. So whether you are running, hiking or cycling in the heat, it is important to bring enough water.

We are lucky that there are water fountains located every few miles on the Spring Creek and Poudre River trails. These water fountains are turned on around Memorial Day through Labor Day.

I also highly suggest using a hydration pack or one of those belts that allows you to carry water while running. Also, most bikes have mounts for water bottle cages that allow you to easily carry a water bottle or two.

It is recommended you drink at least 20 ounces of water each hour that you exercise in hot weather. Larger and less fit athletes will need even more. Children and older people are more susceptible to heat emergencies so it's best to exercise early in the morning, especially on the hottest days.

Early mornings also are the best times for mountain adventures. It's important to be off the mountain before the afternoon storms blow in.

If you are running, hiking or cycling in mountains, you should bring extra clothing to put on in case the weather turns. At a minimum, you should have some arm warmers while a water-resistant jacket and some pants or tights are ideal. There are some great lightweight packable clothes on the market to keep you warm and dry. Avoid cotton clothing since it dries slowly and will actually make you colder if you are wet.

If you are caught outside during a lightning storm, FEMA advises you to avoid natural lightning rods such as a tall, isolated tree in an open area, hilltops, open fields the beach or a boat on the water. You'll also want to avoid isolated sheds or other small structures in open areas. Get away from anything metal, especially golf clubs and bicycles.

If your skin tingles or hair stands on end, a nearby lightning strike may be about to happen. Crouch down on the balls of your feet with your feet close together. Keep your hands on your knees and lower your head. Get as low as possible without touching your hands or knees to the ground.

With a little planning and preparation, you can safely enjoy all of Colorado's outdoor adventures. Be safe out there.