HOUSTON – Houston summers are nothing new — but that doesn’t make them any easier to deal with. Whether you’re outside for work or just trying to stay active, the heat is something that demands attention. And this summer, with triple-digit temperatures becoming routine, experts say knowing when the heat is becoming too much could save your life.
It really comes down to getting ahead of it. Hydrate before you head out, and once you’re in the heat, pay close attention to what your body is telling you.
Drinking plenty of water is non-negotiable — whether you’re outside for work or just by choice. And experts say adding electrolytes can help, too.
“I feel like Houston always feels like this,” Azia McClarty said while out in the heat.
Electrolyte drinks and powders are available at just about any store around Houston. But some people are skipping the store altogether and making their own — to save money or to get the exact flavor they want.
Rita Hinojosa said she’s intrigued by the idea.
“I have not tried that — I would like the recipe though,” Hinojosa said.
For those curious about trying it at home, KPRC 2 found a simple homemade electrolyte recipe online. For one liter of water, the recipe calls for half a teaspoon of table salt — roughly 1,200 milligrams of sodium — a quarter teaspoon of potassium chloride, a quarter teaspoon of magnesium malate or citrate and one to two tablespoons of honey, maple syrup or sugar for energy.
So what do doctors think? Dr. Benedict Ifedi, a sports medicine physician at Memorial Hermann, says homemade electrolyte drinks can be a solid option — if done right.
“Usually it’s going to be a combination of water, maybe natural fruit, maybe adding a little bit of salt in there — just making sure you mix that really well,” Ifedi said.
As for store-bought options like Gatorade or Powerade, Ifedi says they’re not inherently bad — but worth paying attention to.
“I don’t think they are inherently bad, but they do have high sugar content,” Ifedi said. “They have low-sugar versions available now. Pedialyte for adults is actually really good.”
Ifedi says if you’re outside in this heat, listening to your body is critical. Warning signs that it’s time to get out of the heat include headaches, dizziness, confusion, and nausea. If those symptoms hit, get to a cool area immediately, remove excessive clothing and use ice packs to bring your body temperature down.