With 103 degree weather, it’s important to take care during the summer.
Dr. Ross Tobleman, Emergency Room Medical Director at Baylor Scott and White in Round Rock, says they get three to four patients in the emergency room every day for heat-related injuries.
From nausea to dizziness--it's a preventable sickness.
So, how much water should you drink to stay safe?
“There is not magic number because everyone’s body is going to sweat differently, everyone is going to lose water differently, everyone has kidneys that are going to function differently,” he said.
Dr. Tobleman says drinking water prior to stepping out and during a your workout is the best way to ensure you won’t become overheated.
This is on top of wearing appropriate clothing, something loose and light colored. He also recommends to carry cool towels or ice packs, as well as take frequent breaks from the sun.
“Because if you're not already hydrated enough then you're out there and playing catch up,” Dr. Tobleman said.
On average, a person can lose between three and four pints of fluid within an hour by running in the heat and humidity. And being in a pool doesn't prevent you from getting dehydrated, you still have to drink water.
The Round Rock doctor who was formerly in the Army, says a good reference they used was the 10/50 rule.
That means if temperatures are over 90 degrees, and you’re doing 10 minutes of hard, strenuous work, take a 50-minute break every hour.
For light work, he says reverse it, for 50 minutes of light work, take a 10-minute break.
Some signs to be mindful of: stomach pains, headaches, dizziness, confusion or lack of sweat.
These could be indicators of a heat stroke, Dr. Tobleman says if you have experienced heat stroke in the past, you are more at risk to experience it again.
"You'll start to feel fatigue, you'll start to feel thirsty, you're already behind the 8 ball. And then you'll start to feel nauseated and then it progresses to an altered mental status--meaning you're confused you don't know where you are. And then eventually you will stop sweating because your body doesn't have enough water to sweat anymore," he added.
Contact a doctor immediately if these signs occur.