No one ever said workouts were supposed to be easy. A good sweat is the whole point, right?

But Hawaii’s late-summer heat wave, which broke August temperature records across the state, has turned the average quest for fitness into a sticky slog.

How hard is it to train or race in this kind of weather? What can you do to manage the heat?

After talking to a few experts, we found that keeping your cool isn’t difficult but does demand that you follow a routine to minimize the risk of illness, loss of consciousness, brain damage or, in extreme cases, death.

How hot has it been?

At a recent high school cross country race on the Kamehameha Schools campus in Kapalama, conditions were so hot and humid that one runner was hospitalized after collapsing on the course and another was dunked in a tub of ice water to immediately cool her down when race officials feared she would lose consciousness after a race. A woozy adult even found himself in the tub, too. Rather than risk further problems, officials canceled the final race of the day.

Sam Lee, athletic trainer for Hawaii Baptist Academy and president of the Hawaii Athletic Trainers Association, said it wasn’t the worst conditions he’s seen in 20 years as a trainer, but it was definitely one of the hottest.

“This particular summer has been really crazy,” he said. “We have tried to modify some practices. If we knew it was going to be a hard practice day during high temperatures, we would ask the coach to run a slightly different workout so the kids won’t hurt themselves.”

Lee’s attention to heat-related issues helped Hawaii Baptist Academy win the National Athletic Trainers Association Safe Sports School 1st Team Award last year. His advice to athletes embraces a simple but sure-fire plan: Drink fluids and get a good night’s sleep.

Athletes of any ability level need to drink fluids every day, not just the morning of a difficult run, he said. And a lack of sleep adds to fatigue, which in turn increases a person’s susceptibility to heat-related problems.

Water, water, everywhere

Heat problems are not limited to land-based sports. Veteran outrigger canoe paddler Walter Guild tries to modify his training schedule when it gets as hot as it has, but he knows he’s going to be in hot conditions at some point.

Having enough drinking water with him when he’s paddling — Guild carries a container on his canoe — is at the top of his list of preparations. If the 58-year-old paddler expects a hot workout, he will add electrolytes to replace those he’ll lose by sweating.

Guild, who was recently inducted into the Hawaii Waterman Hall of Fame, wears a cap made of breathable material and usually dips it in the ocean to keep his noggin cool.

Long-sleeve shirts made of lightweight fabric help him keep his torso temperature down.

“I will wear a loose-fitting, breathable shirt so there’s a little bit of air between your skin and the shirt,” he said. “That tends to keep you cooler. A tight-fitting shirt will trap more heat. Those are very conscious decisions that I make.”

Camel on his back

Long-distance runner Augusto Decastro tries to avoid working out in the heat, but with training runs that can last up to four hours, it’s nearly impossible.

The 45-year-old Decastro is an ultra-marathoner who successfully completed 62-mile races and hopes to finish a 100-miler. Running that long requires he become a human camel, wearing water packs and carrying hand-held water bottles.

He’ll also bring salt tablets and electrolyte tablets to replace the minerals lost through sweat. Even that is not enough.

“When I know I am going to be running a long distance for training, I will hydrate the night before or even a few nights before,” he said. “At least two glasses the night before. Nothing crazy. I want to make sure I am drinking water the entire day.”

Preventing heat-related problems

Scott Morioka, a sports medicine physician who has volunteered at the medical tents at the Ironman triathlon in Kona and the Honolulu Marathon, said anyone exercising longer than 45 minutes needs to watch for signs of dehydration, including cramps and dried salt crystals on skin and clothing.

“When people are out training and they notice they cramp on a regular basis, it’s a warning sign that they should drink more and have more electrolytes,” said Morioka, who prefers to run in the cooler early hours of the day. “Cramping is not going to kill you, but it’s a warning sign that you are not preparing adequately.”

The North American Society for Pediatric Exercise Medicine and the National Athletic Trainers’ Association offer these recommendations for preventing heat-related problems while exercising:

» When exercising in high heat and humidity, rest 10 minutes for every hour and change wet clothing frequently.

» Avoid the midday sun by exercising before 10 a.m. or after 6 p.m., if possible.

» Use a sunscreen with a rating of SPF 15 or lower dependent upon skin type. Ratings above SPF 15 can interfere with the skin’s thermal regulation.

» Wear lightweight and breathable clothing.

» Weigh yourself before and after exercising. If you experience less than 2 percent weight loss after exercising, you are considered mildly dehydrated. If you have a 2 percent or greater weight loss, you are considered dehydrated.

» Rapid fluid replacement is not recommended for rehydration. Rapid replacement of fluid stimulates increased urine production, which reduces water retention.

» Individuals involved in a short bout of exercise are generally fine with water fluid replacement of an extra 8 to 16 ounces. A sports drink (with salt and potassium) is suggested for exercise lasting longer than an hour, such as a marathon, and at a rate of about 16 to 24 ounces an hour depending upon the amount you sweat and the heat index.

» Replace fluids after long bouts of exercise (greater than an hour) at a rate of 16 ounces of fluid per pound of body weight lost during exercise.

» Avoid caffeinated, protein and alcoholic drinks, including colored soda, coffee and tea.

Shady side of the street

One way to beat the heat is to find shade for your run or walk. Marathoner Jonathan Lyau, a 51-year-old runner who started in high school, has run just about every route you can think of, including a few laps around the University of Hawaii at Manoa parking structure and through Waikiki, where Kalakaua Avenue storefronts leak air-conditioned air. Here are his suggestions:

» Go into Manoa or Nuuanu valleys. They’re cooler, breezier and full of trees. But be advised: They’re hillier, too.

» Run where the sun isn’t shining. Usually one side of a street will be shadier — and cooler — than the other.

» Tantalus and Makiki are cooler, but very hilly.

» Kapiolani Park is nice if you stick to the grass.

» Run a little later, during the last hour of daylight, and chances are you’ll find more shade everywhere.