Summer is here and with temperatures already reaching 111 degrees, Valley residents may not want to leave the safety of indoor air conditioning. But there are still ways to stay active both indoors and out in the sun this summer.

Exeter, Lindsay, Woodlake and the surrounding communities offer plenty of activities for families, children and adults but the same rules apply for everyone when it comes to staying hydrated and healthy.

Outdoor physical activity should be reserved for the early morning and late evening and should always be accompanied with plenty of water before, during and after each activity. Also, don't underestimate the importance of sunblock and a light hat while outdoors this summer.

Plus, exercise in the heat should be approached with planning and caution according to Lucas Rodriguez, an Exercise Physiologist at the Lifestyle Center in Visalia.

For those exercising more than 30 minutes in the heat, Rodriguez advises drinking 8-12 ounces of water before exercising, plus 6-10 ounces every 30 minutes while exercising.

All activities during the summer should be accompanied by water and sports drink and parents should avoid letting children have caffeinated drinks as they can cause dehydration.

Activities such as golfing and fishing, though they may seem low impact, should still be accompanied by high water intake and be reserved for the dawn and dusk hours on triple digit days.

Golfing

For golfers, the heat is less distracting in the opening hours of the course, around 6 a.m. and many courses offer twilight discounts for those who prefer to play after work on the weekdays.

Three Rivers Golf Course offers 9 holes for $10 after 3 p.m. on the weekdays and $13 on the weekends.

Hanks Woodlake Ranch Golf Course doesn't have twilight discounts but does offer 9-18 holes for $10 all day from Monday through Tuesday. And this summer, the course is offering 18 holes with a cart for $20 each Thursday.

Exeter and Lindsay's golf courses stick to low prices daily offering nine holes for the low price of $8 in Exeter and $6 in Lindsay.

Fishing

For fishing fun, Lake Kaweah is close and easy access. The marina offers fishing and recreational rentals daily. The marina is open from 8 a.m. to 8 p.m. during the week and from 7 a.m to 8 p.m. on the weekends through the summer. Fishing boat rentals are available for $12 an hour while patio boats ranging from small to extra extra large run from $80-160 for full day rentals.

It is free for boat owners to use the lake, and the docks are available all day. Jetskis, skiing, wakeboarding, tubing and all types of boating are permitted and Lake Patrol keeps the area safe for all visitors.

Hiking

Another way to stay cool this summer is to reach a new altitude. With Sequoia National Park just up Highway 198, a hiking day trip or camping weekend are both a short drive away.

The Sequoia Natural History Association offers themed hikes, guided tours and educational classes throughout the summer for a variety of prices.

This summer, a 3-day hike titled “Exploring the High Alpine Lake Basins, Peaks and Passes of Mineral King” will take hikers to a remote high mountain valley for $165 from July 13-15.

An evening tour of the Big Stump area will be offered for $15 on Saturday, July 7 with the theme “The Ghosts of Grant Grove, An Historic Night Hike of Big Stump.”

Tours of Crystal Cave run through September for $11 or $129 for the 6-hour “Wild Tour.”

Information for all tours, backpacking adventures, workshops and courses are available at www.sequoiahistory.org.

Gym memberships

Finding a safe way to work out this summer may mean taking on a summer gym membership. But remember, working out in a more high impact manner, means getting even more hydrated. Anthony Foster, Membership Coordinator at the Lifestyle Center, suggests the following for the more active athlete. Drink at least 20 ounces of fluid two hours before any exercise event. Drink another 20 ounces 10-15 minutes before the event and continue with 5-10 ounces of fluid every 15 minutes during the event. After exercising, Foster encourages athletes to continue to drink until the water weight lost during the event is replaced.

Foster also encourages people to drink chilled fluids even when they aren't thirsty and to dilute juices and sports drinks until they contain less than 10% sugar.

The Lifestyle Center is currently offering summer discounts. Student summer memberships are available for $30 per month with a $50 sign up fee and no long-term commitment.

Fit N Tan in Exeter is also offering summer memberships. The local gym is offering three months for $99 with no contract. Discounts are also available for high school students throughout the year.

Exeter's Samurai Dojo offers a cardio center, weight system and free personal trainers for its members. Membership options range from $45-65 per month depending on type and amount of martial arts classes members sign up for. The dojo is currently offering 1/2 off of the registration fee and $10 off the first month for a $45 savings.

Kids and adults can also stay fit at the Marc Unger Karate School also located in Exeter. Children's classes are available Mondays, Tuesday's and Thursdays.

Pool Hours

A simple solution to keeping children active and cool this summer may be to head to the nearest local pool. The cities of Exeter, Lindsay and Woodlake all offer recreational swim sessions at their public pools.

Exeter's Monarch Pool is open for recreational swim from 2-3:30 p.m. Mondays through Thursdays through July 12 for $1 each session.

At Lindsay City Park, the pool is open from 12-4 p.m. Monday through Friday and 12-5 p.m. on the weekends. Two-week swim lessons are available for $30. The next session is July 16-27. Pool rentals are also available for private parties for $50 an hour including a life guard. For more information, contact Brad Albert at City Hall.

The Woodlake High School pool is open for public lap swim from 12-1 p.m. daily and for recreation sessions from 1-3 p.m. and 6:45-8:45 p.m. Mondays through Fridays. The recreation sessions are available from 1-3 p.m. and 6-8:30 p.m. on Saturdays. All sessions cost $1. For information on swim lessons at the pool, contact Erica at 564-7114.

No matter the activity this summer, stay cool and hydrated to stay healthy through the stressful heat. Athletes who experience chills, throbbing pressure in the head, shakiness, nausea, dry skin, disorientation and a lack of urination within an hour after exercising could be experiencing dehydration or heat injury, Foster said.

Recognize the signs and rest to replenish fluids if such signs arise while outdoors or exercising. To further help avoid heat related illness, Foster suggests wearing one layer of light weight, light colored clothing and changing into dry clothing as soon as clothes become soaked with sweat.

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