Summer in Austin and Dallas means sustained triple-digit temperatures. Managing heat is not just about comfort — it's a genuine health priority. Here's how to beat the heat while staying healthy and active through the summer months.
Hydration Beyond Water
In intense heat, water alone isn't enough. Sweat contains sodium, potassium, magnesium, and chloride — electrolytes that must be replaced alongside fluids. Signs of electrolyte imbalance include muscle cramps, headache, fatigue, and confusion. Add a quality electrolyte mix to water during outdoor activity or on particularly hot days. Avoid sugary sports drinks that provide electrolytes alongside excessive sugar.
Heat Illness: Know the Signs
Heat exhaustion and heat stroke are medical emergencies. Heat exhaustion signs include heavy sweating, weakness, cool/pale/clammy skin, nausea, and fainting. Heat stroke — which occurs when body temperature exceeds 104°F — involves hot/dry skin, rapid pulse, confusion, and loss of consciousness. If heat stroke is suspected, call 911 immediately.
Smart Activity Scheduling
Move outdoor exercise to early morning (before 9am) or evening (after 7pm). Midday sun is most intense between 10am-4pm — this is the time for indoor activities, swimming, or rest. Ease into summer heat gradually — it takes 10-14 days for the body to acclimatize.
Cooling Therapies
Cold plunge and contrast hydrotherapy are powerful tools for managing heat and supporting recovery in summer. At Alive and Well, our Hot/Cold Immersion Therapy services provide therapeutic temperature contrast in a comfortable clinical setting.
Nutrition in Heat
Appetite naturally decreases in heat — honor this with lighter, hydrating meals. Prioritize water-rich foods: cucumber, watermelon, berries, leafy greens. Reduce heavy, hard-to-digest meals that increase metabolic heat production. Limit alcohol, which accelerates dehydration despite its subjective cooling effect.
