As the weather changes and the days get shorter it is very important to plan ahead and be sure you are dressing appropriately. It is best to dress in layers and have a wicking layer to draw moisture away from the skin. The outer layer should be a water and wind proof shell. It is also important to be sure you have the right shoes for the occasion as surfaces become slick with leaves and moisture. If you are cycling and running be sure to map the routes prior to give yourself safe routes with plenty of room. Be flexible and try to avoid exercising in the dark, and if you find yourself in the dark use appropriate reflective gear and lights. It is very common to skip the essential hydration as the temperatures drop, be sure drink 6-8 ounces of water for every 20 minutes of intense exercise. Don’t forget to warm up! Your body is cool and you may need more preparation time.