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Beat the Texas Heat! 6 Tips on How to Stay Healthy and Hydrated this Summer 

With summer in full swing, it’s time to embrace the beautiful weather and enjoy outdoor activities. However, it’s essential to stay mindful of the scorching Texas heat and take necessary precautions to ensure your well-being. This article aims to provide valuable tips on how to stay safe and hydrated during the hot summer months while emphasizing the importance of maintaining proper hydration for your overall health.

1. Drink Plenty of Water: ​

When you’re out and about, it’s easy to forget about hydration. However, it’s crucial to prioritize water consumption, especially during the summer heat. Aim to drink at least 62 ounces of water per day, ensuring you’re adequately hydrated. Consider carrying a reusable water bottle with a capacity of around 32 ounces, filling it up twice throughout the day. Remember, staying hydrated helps regulate body temperature and supports vital bodily functions.

Signs That You’re Not Drinking Enough Water 

How do you really know? Well the most obvious is feeling thirsty, but here’s some not so obvious signs: (in fact most experts say you are already significantly dehydrated by the time you feel thirsty.) 

  • Feeling tired 
  • Dizziness 
  • Dry skin and lips 
  • Headaches 
  • Constipation 
  • Mood swings 
  • And… joint pain 

One more way to check if you are dehydrated is the color of your urine.  If your urine is clear, then you are probably drinking enough water.  If your urine is dark yellow, you defiantly not drinking enough. 

2. Opt for Light-Colored, Loose Clothing:

When selecting your summer wardrobe, choose light-colored and loose-fitting clothing. Dark colors, such as black, absorb heat from the sun more quickly, making you feel hotter. Lighter shades allow for better air circulation and aid in the evaporation of sweat, helping to keep your body cool and comfortable. 

3. Protect Your Skin with Sunscreen:

Don’t forget to protect your skin from harmful UV rays. Even a brief exposure to the sun can result in sunburn. Apply sunscreen with at least SPF 30 before heading outdoors and reapply as needed throughout the day. Shielding your skin from the sun’s rays reduces the risk of sunburn and potential long-term damage. 

4. Time Your Outdoor Activities Wisely:

Avoid the sun’s most intense rays by planning your outdoor activities before 10 am or after 2 pm. This timeframe minimizes your exposure to direct sunlight when the heat is at its peak, and you can still enjoy the outdoors! 

5. Consume Alcohol in Moderation:

If you plan to indulge in alcoholic beverages during summer gatherings, remember to drink in moderation. Alcohol can dehydrate your body, exacerbating the effects of heat. For every alcoholic drink, balance it with a glass of water. Hydrating adequately will help prevent dehydration and ensure you enjoy your celebrations responsibly. 

6. Take Cool Showers for Heat Relief:

When you’re feeling overheated, opt for a cool shower instead of an ice-cold one. While an icy shower might provide temporary relief, it can cause your body to retain heat and make you feel hotter afterward. A cool shower will help regulate your body temperature more effectively and provide a refreshing sensation. 

Recognizing Heat Stroke and Heat Exhaustion: 

It’s essential to familiarize yourself with the symptoms of heat stroke and heat exhaustion, which can occur suddenly and have serious consequences. Signs of heat stroke include a very high body temperature, dry skin, rapid pulse, headache, dizziness, and confusion. Heat exhaustion manifests as heavy sweating, paleness, muscle cramps, weakness, and dizziness. If you or someone around you experiences these symptoms, take immediate action, such as moving to a shaded area, using cool water to cool the body, and seeking medical attention if necessary. 

As you enjoy the summer season, it’s crucial to prioritize your health and well-being. By following these tips and staying hydrated, you can beat the Texas heat and make the most of your outdoor adventures. Remember, proper hydration is key to maintaining overall health, enabling you to savor all that summer has to offer. 

Stay safe, stay hydrated, and have a fantastic summer! 

Ryan e1657920030149

Dr. Ryan Seifert

Natural Fit Physical Therapy

"We Help Adults 50+ Become More Active, Stay Healthy, And Avoid Slowing Down Without Pain Pills, Injections, Or Surgery."



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