Summer’s all about fun, but it can quickly turn dangerous if you’re not staying cool and hydrated all summer long. High heat and humidity can raise your risk of dehydration, heat exhaustion and heat stroke—serious health threats that are often overlooked.

Michael Lopez, DrPH, Texas A&M AgriLife Extension Service health specialist and assistant professor in Family and Community Health, shares practical tips to help you stay hydrated and safe in the summer.

Whether on a beach vacation, by the pool or doing yard work, summer weather can negatively affect your health. Lopez said high humidity, along with elevated temperatures, can cause your body to sweat more as it tries to cool down.

When your body loses more fluids than it takes in, dehydration can occur. Consuming enough water and other fluids is vital for regulating body temperature, maintaining energy levels and supporting overall health.

Dehydration and exposure to summer weather can contribute to heat-related illnesses, according to the Centers for Disease Control and Prevention. These illnesses include heat exhaustion and heat stroke—the latter being the most serious, as it can cause permanent disability or death.

Warning signs of dehydration and heat-related illness

It’s important to recognize your body’s warning signs early.

Lopez said these can all be signs your body needs more water:

• Thirst or dry mouth.
• Headache, fatigue or dizziness.
• Irritability or difficulty concentrating.
• Dark-colored urine or infrequent urination.

Lopez said profuse sweating is an important warning sign to replace fluids to stay hydrated. However, a sudden decrease in sweating can also indicate that you may be reaching heat exhaustion or heat stroke-levels of dehydration.

Simple tips to stay hydrated all summer

Lopez shared these practical tips:

• Drink water consistently throughout the day, even when you’re not thirsty.
• Use a reusable water bottle during camps, sports or outdoor activities. Keeping water easily accessible encourages more frequent drinking.
• Infuse water with fruits or vegetables like strawberries, cucumbers or lemons to add flavor without added sugar.
• Pack hydrating snacks, such as watermelon, cucumbers and oranges when heading outdoors. These refreshing foods help support fluid intake.
• Wear lightweight, breathable clothing to help stay cool and comfortable.
• Use a cooling towel, dip it in ice water and wrap it around your neck to help regulate body temperature.
• Replenish fluids with sugar-free electrolyte drinks, especially after sweating heavily.
• Limit intake of caffeine and alcohol, as they can increase fluid loss and contribute to dehydration.
• Take breaks in the shade or go indoors regularly to cool off and prevent overheating.
• Children, older adults and people with certain health conditions may be more sensitive to heat and dehydration.

“Having a general understanding of how to stay hydrated during the hottest time of year will help you beat the heat,” Lopez said.

For more information, visit the Centers of Disease Control and Prevention’s page on heat-related illnesses, their symptoms and how to treat them.