Getting out in the snow and rain of winter is great for you — exercise can even help chase away the blues so many people get from the short, dark days of winter. Do it safely, with these tips for winter exercise safety. (Want to get outside? Find great ideas at Winter Weather Can't Stop the Fun.)

1. Drink-up

Winter exercisers sometimes forget to hydrate. Remember: you’ll need to drink at least as much water as on fair weather days.

2. Layer

Exercise heats the body up fast — so much that you may feel like it’s 30 degrees warmer than it really is. Start with a thin layer of silk, an effective insulator and wicking material, and steer clear of cotton, which stays wet and creates cold. Add fleece to insulate, and top with a breathable waterproof shell. Thermal socks are good for extreme cold. And don’t forget gloves and a hat.

3. Slather on sunscreen

Believe it or not, you can get sunburned on chilly overcast days.

4. Heed frostbite and hypothermia

Numbness and stinging feelings should never be ignored. Make sure to warm up extremities slowly. Early signs of hypothermia include intense shivering, slurred speech, and loss of coordination.

5. Respect Mother Nature

Check the weather report before heading out and watch the sky for weather changes.

6. Stay connected

If venturing far from home, make sure to tell someone where you’re going. And it’s always a good idea to bring along a friend too. Although cell phone coverage can be spotty when off the beaten track, take one anyway; you never know when it’ll come in handy.

*Always consult a physician before starting any exercise routine.