There are so many things to look forward to about summer- vacations, pretty sunsets, spending time on the lake or by the pool, being with family, etc. But with the heat that summer brings, also comes the possibility of dehydration and heat exhaustion (especially in Texas). To avoid this, there are certain preventions that you and your family can take. Your go-to community general practitioner in Benbrook TX (locations also in Bedford & Flower Mound, TX) has put together a list of signs and tips to help you stay safe during this season!
Understanding Dehydration
Dehydration happens when your body loses more fluids than it takes in. This can happen from sweating, not drinking enough water, or both. Early signs to look for can include:
- Thirst
- Dry Mouth and Skin
- Dark Urine
- Fatigue
- Dizziness
- Heart Palpitations
Recognizing Heat Exhaustion
Heat exhaustion happens when your body gets too hot, usually from being out in high temperatures for too long, especially if it’s humid and you’re doing something strenuous. Look out for symptoms like:
- Heavy Sweating: Did you know this is your body’s attempt to cool down?
- Weakness
- Cold, Pale, Clammy Skin: A sign that your body is struggling to cool itself.
- Fast, Weak Pulse: When your heart is working overtime to maintain blood flow.
- Nausea or Vomiting
- Muscle Cramps: Can be caused from the loss of salts your body needs through sweat.
Prevention Tips
To have a fun and safe summer, it’s important to stay hydrated and avoid heat exhaustion. Here are some easy tips to help you out:
- Drink at least 8-10 glasses of water a day, more if you’re active. We recommend getting a fun, reusable cup to drink out of!
- Make sure to drink beverages that replace electrolytes, such as Gatorade, especially when you’re doing intense activities.
- Plan outdoor activities for early morning or late evening when it’s cooler.
- Wear light, loose-fitting, and light-colored clothes to stay cool. Add a sun hat and pair of sunglasses and you’re good to go!
- Remember to put on sunscreen with at least SPF 30. Don’t be shy with the amount and reapply every couple of hours, or after you swim or sweat.
- Snacking on water-rich foods like cucumbers, watermelons, and oranges can keep you hydrated. Also, eating small, frequent meals helps you stay cool and avoid overheating from digestion.
What to Do if Symptoms Occur
Acting quickly can stop dehydration and heat exhaustion from turning into something serious like heat stroke:
- Move to a Cooler Location: Find a shaded or air-conditioned spot.
- Hydrate: Drink water or an electrolyte-rich beverage slowly.
- Cool Down: Apply cool, wet cloths to your skin, or take a cool shower.
- Rest: Allow your body to recover in a cool environment.
- Seek Medical Attention: If symptoms persist or worsen, contact a healthcare provider immediately.
When to Seek Help
If you don’t feel better in an hour, get help. You might have heat stroke if you have a high fever (over 103°F), red, hot, dry skin, a rapid, strong pulse, confusion, or if you pass out.
Family Healthcare in Benbrook, TX
By staying informed and taking preventive measures, you can protect yourself and your loved ones from dehydration and heat exhaustion this summer. If you have any questions or would like to learn more about Your Family Medical, give us a call today! We look forward to caring for you at one of our locations in Benbrook, Bedford or Flower Mound, TX.
