As the North Texas heat cranks up, staying hydrated and safe in the sun becomes essential for your health and well-being. Whether you're heading outdoors for fun or tackling daily errands, understanding how to stay cool and hydrated can help you avoid dehydration and heat-related illnesses. Here's what you need to know to enjoy summer safely.

How Much Water Do You Really Need?

The old advice of eight glasses of water a day is a good baseline, but in the scorching North Texas heat, you may need more. The National Academy of Medicine suggests daily intake should actually be higher: 92 ounces for women and 125 ounces for men. However, in hot weather or during physical activity, you may need more to compensate for increased fluid loss through sweating.

We know it can be hard to stop throughout the day to make sure you’re drinking plenty of water, but even those with the busiest schedules can find breaks. Try thinking of your hydration times as small “pauses” throughout your day to help you pause, relax, and take care of yourself.

Again if that sounds daunting, remember that hydration doesn’t just come from water. Foods like watermelon, cucumbers, oranges, and strawberries are packed with water and can contribute to your daily intake. Electrolyte-rich drinks or coconut water can also help replenish minerals lost through sweat during outdoor activities.

Signs of Dehydration

Dehydration can sneak up on you, especially in hot weather. Watch out for these early signs:

• Thirst or a dry mouth
• Dark-colored urine
• Headache or dizziness
• Fatigue
• Decreased urine output
• Muscle cramps

Severe dehydration can lead to symptoms like rapid heartbeat, confusion, or fainting. If you notice these signs in yourself or others, seek medical attention immediately.

Tips for Staying Hydrated

• Drink Water Regularly: Don't wait until you're thirsty to drink water. Carry a reusable water bottle and sip throughout the day, especially when outdoors.
• Hydrate Before Activity: Drink a glass of water 30 minutes before heading outside or engaging in physical activity.
• Consume Electrolytes: When sweating heavily, you lose electrolytes like sodium and potassium. Replenish them with low-sugar sports drinks or coconut water.
• Eat Hydrating Foods: Incorporate fruits and vegetables with high water content, such as watermelon, cucumbers, berries, and citrus fruits, into your diet.
• Avoid Alcohol and Caffeine: These can contribute to dehydration. Opt for water or electrolyte-rich beverages instead.
• Set Reminders: Use phone alarms or hydration apps to prompt regular water breaks during busy days.

Heat Safety Tips for Outdoor Activities

Even with proper hydration, spending time outdoors in extreme heat requires extra care:

• Plan Outdoor Activities Wisely: Schedule strenuous activities during cooler parts of the day, like early morning or late evening. Take frequent breaks in shaded or air-conditioned areas.
• Dress Appropriately: Wear loose-fitting, light-colored clothing made of breathable fabrics like cotton. A wide-brimmed hat and sunglasses can provide additional protection.
• Use Sunscreen: Apply a broad-spectrum sunscreen with at least SPF 30 to all exposed skin, reapplying every two hours, especially if you're sweating or swimming.
• Listen to Your Body: If you feel dizzy, weak, or overly fatigued, move to a cooler place, hydrate, and rest.

Recognizing Heat-Related Illnesses

Prolonged exposure to high temperatures can lead to heat exhaustion or even heatstroke. Be aware of symptoms like excessive sweating, nausea, rapid heartbeat, or confusion. If someone shows signs of heatstroke—such as no sweating despite the heat or loss of consciousness — call 911 immediately.

By staying hydrated and following these safety tips, you can enjoy everything North Texas summers have to offer without compromising your health. Keep cool, drink up, and make this summer one to remember!