The weather is warmer, the sunlight lasts longer and spring is finally here. In most parts of the country, anyway.

Along with short-sleeved T-shirts, outdoor workouts and April showers, seasonal pollen is back, right on schedule, to cause sniffly, irritating allergy symptoms.

The Centers for Disease Control and Prevention reports more than a quarter of American adults are sensitive to seasonal allergens. From airway irritation to congestion and sneezing, the exposure can affect you in all sorts of ways, including your ability to exercise.

Allergies don’t just hamper workouts. They can also affect post-workout muscle recovery and even disrupt our sleep.

If you train outdoors, you can’t avoid everything that might make you sneeze. The worst time for pollen is on dry, windy days, but planning your workouts for the early morning or early evening can mean facing a more reasonable pollen count. Another ideal time is immediately after it rains. That’s because rain cleans the air and literally grounds pollen and other allergens.

Doctors say the most effective way to prevent seasonal allergies is to take the right medication before heading outside. Over-the-counter corticosteroid spray and oral antihistamines work well.

Protective gear, like a brimmed hat and sunglasses, will also help.

Pollen sticks to you, so leave your shoes at the door and put your workout gear in the washing machine. Don’t forget to shower as well. It’s the best way to wash off allergens and clear them out of your nose, hair and eyes.