Beat the Heat: Simple Outdoor Safety Tips

As temperatures rise in Houston, it’s important to take extra steps to stay safe and comfortable while spending time outdoors. Summer is a great time to enjoy the outdoors, but it’s also a time to take precautions. A few small changes to your daily routine can make a big difference in your health and comfort.

Whether you're walking your dog, heading to work, or enjoying a day outside, here are some easy ways to protect yourself from heat-related issues:

Stay 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. Check out a few free watertracking apps HERE.

Watch out for these early Signs of Dehydration:

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

Plan Outdoor Activities Wisely: Schedule strenuous activities like  yard work, exercise, or errands 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. Hats with wide brims can protect your face, ears, and neck from direct sunlight.

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.

Know the Signs of Heat Exhaustion

•  If you feel dizzy, weak, or overly fatigued, move to a cooler place, hydrate, and rest.
• 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, seek medical help if needed.

Be prepared for emergencies

Have a plan in place in case of power outages or other heat-related emergencies. 

Stay safe and make the most of your summer by staying hydrated and following these simple tips. Keep cool, stay refreshed, and enjoy a fun, healthy season to the fullest!

Stay prepared—click here to see the Red Cross checklist for extreme heat safety HERE.