Picnics, pool days, and making memories in the sunshine are just a few of the things we love most about summer. However, summer months in North Texas often bring along extremely high temperatures that can be dangerous if not properly addressed. Arlington Parks and Recreation offers these heat safety tips so you can prepare for your time outdoors and enjoy a fun summer without falling victim to heat-related illness.

Hydration

Drink, drink, drink! Consuming enough fluid is crucial to staying healthy on hot days in order to replenish fluids lost through sweat. A good rule of thumb is to drink at least 16-20 ounces of water for every hour you are in the heat, and increase this amount as your activity becomes more strenuous. Avoid alcoholic or very sugary drinks, as these can lead to dehydration. If your pet is joining you on your outing, make sure to bring enough water for them as well.

Apparel

Choose clothing that is lightweight, breathable, and fits loosely. Avoid wearing dark colors as they absorb and trap more heat; opt for light colored clothing if you plan to be in direct sunlight. A brimmed hat can offer protection from the sun’s rays reaching your scalp or face. Wear comfortable, breathable shoes for walking and bring along a wet bandana to keep your neck cool.

Time of Day

Try to schedule your outdoor activities during the morning or evening hours, as these are the coolest parts of the day. The sun’s rays and heat are strongest between the hours of 10 a.m. and 4 p.m., so you’ll want to avoid lengthy outdoor trips during these hours. If you do venture outside during the heat of the day, keep strenuous activity to a minimum.

Replenish

As you sweat, your body loses salt and electrolytes, which can cause fatigue if left unchecked. You can replenish these electrolytes by bringing along salty snacks that are portable and nutritious, like granola, trail mix, dried fruit, and nuts. Jerky and tuna are good options if you need a protein boost on your outing. Avoid eating large, hot meals before or during your time outside as they can add heat to your body.

Precautions for Pets

Your best furry friend probably loves being outside just as much as you do, so it’s important to consider your pet’s needs if you plan to bring them outdoors this summer. Keep in mind that their fur coats add insulation, and their paws are sensitive to ground temperature. Check the ground temperature by placing the back of your hand on the pavement or ground surface; if it’s uncomfortable or painful to hold your hand there for longer than 5 seconds, it’s too hot for your dog’s paws! Make sure you bring plenty of water along for your pet. Consider investing in some dog booties to protect your pup’s paws from being burned by hot pavement or rocks.

Know the Signs of Heat Illness

Before you venture out this summer, take time to familiarize yourself with the signs of heat illness and what to do if you observe these in yourself or others.

Symptoms of heat exhaustion: heavy sweating, clammy skin, muscle cramps, weakness, nausea or vomiting, faintness, dizziness, headache

What to do: move to a cool or shady place, loosen or remove clothes, sip water, place wet cloths on your body or take a cool bath

Symptoms of heat stroke: body temperature above 102°, hot or red skin, throbbing headache, fast and strong pulse, dizziness, nausea, confusion, loss of consciousness

What to do: call 911 immediately, move the person to a cooler place, lower body temperature with cool cloths or ice packs

As always, we want your time outdoors to be safe, fun, and memorable for the right reasons. We hope these safety tips help you have fun in the sun without overexposing yourself to the Texas heat this summer.