Summer in Texas means long days, outdoor activities and plenty of sunshine, but it also brings dangerous heat. With temperatures and heat index values regularly climbing above 100 degrees, it’s important to know how to protect yourself and your family from heat-related illnesses.

According to the Centers for Disease Control and Prevention (CDC), extreme heat contributes to hundreds of deaths and thousands of emergency room visits across the United States each year. Fortunately, many of these illnesses can be prevented by recognizing the warning signs early and taking simple precautions.

Understanding Heat Exhaustion

Heat exhaustion occurs when your body loses too much water and salt, usually through heavy sweating. High temperatures combined with humidity make it much harder for your body to cool itself naturally.

Common symptoms of heat exhaustion include:

  • Fatigue or weakness
  • Headache
  • Dizziness or lightheadedness
  • Cold, pale or clammy skin
  • Heavy sweating
  • Muscle cramps
  • Nausea
  • Rapid, weak pulse
  • Fast, shallow breathing
  • Agitation

These symptoms often develop gradually after spending too much time in the heat or during strenuous activity. Ignoring them can allow the condition to progress into heatstroke.

Heatstroke Is a Medical Emergency

Heatstroke is the most serious heat-related illness. It occurs when the body’s temperature rises to 103 degrees or higher and can climb to 106 degrees within minutes if not treated.

Warning signs of heatstroke include:

  • High body temperature (103 degrees or higher)
  • Hot, red skin
  • Confusion
  • Slurred speech
  • Severe headache
  • Dizziness
  • Nausea or vomiting
  • Rapid, strong pulse
  • Loss of consciousness
  • Little or no sweating

If someone shows signs of heatstroke, call 911 immediately. While waiting for emergency responders, move the person to a cooler location and begin cooling them with wet cloths, cool water or fans if available.

What to Do for Heat Exhaustion

If you begin experiencing symptoms of heat exhaustion:

  • Move into the shade or an air-conditioned building.
  • Sip cool water slowly.
  • Loosen or remove unnecessary clothing.
  • Place cool, wet cloths on your head, face and chest.
  • Rest until you feel better.

If symptoms worsen, last longer than an hour or you begin showing signs of heatstroke, seek medical attention immediately.

Tips to Stay Safe in the Texas Heat

The best way to avoid heat-related illness is prevention.

Choose the Right Time

Whenever possible, schedule outdoor work or recreation during the early morning or evening hours when temperatures are lower. Midday is often the hottest part of the day.

Take Frequent Breaks

Whether you’re mowing, working outside or attending a sporting event, rest regularly in the shade or somewhere with air conditioning.

Dress for the Weather

  • Wear lightweight, loose-fitting clothing.
  • Choose light-colored fabrics when possible.
  • Wear a wide-brimmed hat and sunglasses.
  • Apply sunscreen with SPF 30 or higher and reapply throughout the day.

Stay Hydrated

Don’t wait until you’re thirsty to drink water.

Experts recommend drinking about one cup of water every 15 to 20 minutes during strenuous activity in the heat. If you’ll be active for more than an hour, electrolyte-replacement drinks can also help. Limit alcohol and sugary beverages, which can contribute to dehydration.

Who Is Most at Risk?

Some people are more vulnerable to heat-related illnesses than others, including:

  • Older adults
  • Infants and young children
  • Outdoor workers
  • Athletes
  • Pregnant women
  • People with obesity
  • Individuals with diabetes, heart disease or high blood pressure

Certain medications can also make it harder for your body to regulate temperature, so speak with your healthcare provider if you’re unsure about your risk.

Heat Can Be Dangerous Indoors Too

Heat-related illnesses aren’t limited to outdoor activities. Garages, attics, workshops, warehouses and other buildings without adequate cooling can become dangerously hot during Texas summers. Whether you’re working inside or outside, pay attention to how you feel. If you become dizzy, weak or nauseated, stop what you’re doing, move to a cooler place, drink water and allow your body to cool down. A little caution can go a long way toward making sure you enjoy everything summer has to offer while staying safe in the Texas heat.