Prolonged or intense exposure to our scorching Texas temperatures can lead to heat stroke,

which is a medical emergency and requires immediate medical attention. To avoid heat-related

illnesses, it is important that individuals participating in outdoor activities keep hydrated by

playing it safe before and during outdoor activities. Below are some tips to prevent dehydration

and heat-related illnesses.

1. Drink water regardless of whether or not you are thirsty. Thirst is not the only

indicator of the need for fluids. Waiting until you are thirsty before drinking water is not

recommended by then, it could be too late.

2. Drink water before exercise. Guidelines from the National Athletic Trainers and Sports

Nutritionists suggest drinking 12B20 ounces, 2B3 hours before beginning activity.

3. Drink water often during exercise. Drink plenty of water early and often during the

time of physical activity. It’s possible for an athlete to suffer from dehydration within 15

minutes during hot, humid conditions. You should drink 8B12 ounces of water every

15B20 minutes during exercise.

4. Drink water after exercise. According to the National Athletic Trainers and Sports

Nutritionists, drink 3 cups of fluid for every pound lost during exercise. If participating in

two-a-days, 80 percent of an athlete’s lost weight should be replaced before the next

practice, which will help to avoid heat exhaustion and heat stroke.

5. Do not restrict fluids during training sessions or competition. Dehydration can

cause athletes to fatigue early and lose coordination skills.

6. Be aware that the use of medications or over-the-counter supplements can affect

thermoregulation in hot weather. Neglecting to stay hydrated while on medications

can increase the chance of suffering from heat exhaustion and heat stroke.

7. The smaller the child, the greater the risk for heat exhaustion. Children should drink

3B6 ounces of fluid every 15B20 minutes.

8. Can sports drinks replace water consumption? Dr. James Rohack with Texas A&M

University’s College of Medicine suggests that water is best for simple fluid replacement

and that sports drinks may be an appropriate choice for athletes involved in vigorous

activities since they contain glucose and sodium.

9. Taking salt tablets is NOT recommended. Most foods provide enough sodium.

10. Avoid drinks with caffeine. Caffeine is a diuretic and can increase the chance of

dehydration and muscle cramps.

References:

10 Essentials for Avoiding Dehydration, National Association for Sport & Physical Education, 2002.

Beat the Summer Heat by Staying Hydrated, H.E.A.D.s Up Health Texas A&M University, 2005.