Hot weather and high humidity can leave you feeling sticky and sweaty. While sweating is the body’s healthy, natural cooling mechanism, it uses up fluids more quickly than it would in cooler conditions.
If you don’t replace the fluids lost to sweating, you could be at risk of dehydration. That can cause mild issues like fatigue or headaches, but when you don’t rehydrate, you increase your risk of dangerous conditions like heat stroke.
Follow our hydration tips for summer to keep your family safer during the hot months of Texas summers.
Tip #1: Drink Water Before You Feel Thirsty
Feeling thirsty is a sign that your body is craving fluids. But thirst is a lagging indicator, meaning you feel thirst when you are already starting to get dehydrated. Drinking water throughout the day is usually the best way to stay hydrated in the heat.
If you’re going to be outdoors in the heat, it’s a good idea to drink plenty of fluids before you set out. That way, sweating won’t immediately start to deplete the fluids in your body, and you can drink water to maintain hydration instead of replacing lost fluids.
Tip #2: Adjust Your Water Intake Based on Conditions
The amount of water you need per day can vary based on your activity level. If you’re going to be exercising, doing heavy physical work, or spending a lot of time in hot conditions, you should increase your water consumption. You’ll lose more fluids due to sweating when it’s hot or when you’re exerting yourself. You will likely need to drink more water when it’s over 90 degrees than you might need on a day when the weather is cooler, and you’re less likely to sweat.
Tip #3: Replace Electrolytes When Sweating Heavily
When you sweat, you don’t just lose fluids. You also excrete minerals such as sodium and potassium, which are known as electrolytes. The longer you’re in hot, sweaty conditions, the more electrolytes you lose by sweating.
After spending a brief time in hot weather, drinking water is the best way to rehydrate quickly. However, if you plan to exercise or exert yourself in hot conditions for more than 60 minutes, you should replace electrolytes. Sports drinks, electrolyte solutions, or pairing water with a salty snack can help.
Tip #4: Add Hydrating Foods To Your Routine
Many fruits and vegetables have a high water content. Watermelon, cucumber, celery, carrots, and strawberries all provide fluids, vitamins, fiber, and other health benefits. Adding fruits and veggies to your diet can increase your fluid intake and help you stay hydrated in hot weather.
Tip #5: Build Hydration Habits Throughout the Day
Staying on top of hydration is the best way to make sure your body gets the fluids it needs for optimal health. If you know you will be outdoors in the heat or exercising vigorously, you should pre-hydrate. Drink water or other hydrating fluids during the hours before going outdoors to pre-hydrate.
When you know you’ll be spending time in the heat, have water on hand so you can take sips regularly. Carrying a refillable water bottle is a good strategy for having easy access to water. You can set reminders on your phone to help support your hydration habit.
If you have been exercising or spending time outside in the heat, you should keep drinking water for several hours afterward. Drink small amounts over the next few hours instead of chugging fluids quickly. This allows your body to use the fluids instead of quickly passing them as urine.
Water, or electrolyte solutions, are usually the best choices for staying hydrated. Avoid beverages that contain caffeine, alcohol, or high amounts of sugar.
Tip #6: Watch for Early Signs of Dehydration
Be aware of the signs of dehydration in hot weather. If you start to notice symptoms of dehydration in yourself or your children, you should move to a cooler spot and begin taking sips of water. Symptoms of dehydration include:
- Feeling very thirsty
- Dry mouth
- Infrequent urination
- Sweating less than usual
- Urine that is darker than usual
- Dry skin
- Fatigue
- Dizziness
Tip #7: Know When Dehydration Requires Medical Attention
Dehydration can lead to heat-related illnesses such as heat exhaustion and heat stroke.
Heat exhaustion can occur after prolonged exposure to heat and dehydration. If you suspect you or a loved one has heat exhaustion, take quick steps to cool down and rehydrate. Heat exhaustion symptoms include:
- Heavy sweating
- Weakness or extreme fatigue
- Dizziness or fainting
- Nausea or vomiting
- Headache
- Muscle cramps
Mild dehydration and other heat-related symptoms usually improve with rest, hydration, and moving to a cooler location.
If you are concerned about dehydration or possible heat exhaustion, visit an urgent care facility. Medical staff at the nearest Next Level Urgent Care location can evaluate your symptoms, provide IV fluids for effective rehydration, and prescribe further treatment.
Heat stroke is a dangerous condition that can develop due to extreme overheating and dehydration. During heat stroke, the body’s natural cooling mechanisms fail. It can lead to organ failure or death, and it requires immediate medical attention.
Heat stroke symptoms include:
- High body temperature (103°F or higher)
- Hot, reddened skin
- Sweating may or may not stop
- Rapid pulse
- Confusion or delirium
- Unconsciousness
If you suspect heat stroke, call 911 or go to the emergency room right away.
Need Care For Heat-Related Symptoms?
If symptoms don’t resolve, or you have signs of heat stroke, such as body temperature over 104°F, severe confusion, or unconsciousness, call 911 immediately. This is a medical emergency that can be life-threatening.
If you have signs of heat exhaustion or dehydration, the staff at Next Level Urgent Care can help. Stop by any of our 45+ locations across Houston, Austin, and San Antonio. All Next Level urgent care locations are open from 9 AM to 9 PM, seven days per week. Walk-in patients are always welcome, or use our mobile app to check in online.
