With dangerous heat gripping much of Texas, health experts are urging residents to limit outdoor activity during the hottest part of the day. Doctors and the U.S. Centers for Disease Control and Prevention say that proper timing, hydration, and recognition of the warning signs of heat illness can significantly reduce the risk of heat exhaustion and heat stroke.
As triple-digit heat index values persist across much of Texas, health experts are urging residents to rethink how they spend time outdoors, warning that even routine activities can quickly become dangerous in extreme heat.
The U.S. Centers for Disease Control and Prevention says dehydration is the leading cause of heat-related illnesses and recommends drinking water before feeling thirsty. The agency also advises avoiding alcohol, caffeinated beverages, and sugary drinks, which can increase fluid loss, and limiting strenuous outdoor activity during the hottest hours of the day.
For most outdoor activities, experts say the safest window is between 5:30 a.m. and 9 a.m., when temperatures are lower and the sun is less intense. Conditions begin to warm rapidly between 9 a.m. and 11 a.m., while the highest risk of heat-related illness typically occurs from 11 a.m. to 4 p.m. Temperatures often remain dangerous until about 6 p.m., despite the lowering sun.
Morning or evening hours are recommended for running, cycling, yard work, and organized sports. Pet owners are also encouraged to walk dogs before 8 a.m. or after sunset, when sidewalks and asphalt are less likely to burn animals' paws.
Families planning trips to playgrounds, splash pads, or swimming pools should consider arriving early in the morning or later in the afternoon. While water activities help cool the body, experts warn swimmers can still become dehydrated and sunburned.
Backyard barbecues and outdoor gatherings are safest when they begin around 6 p.m. If afternoon events are unavoidable, experts recommend providing shaded seating, encouraging guests to drink water regularly, limiting alcohol consumption, and taking breaks indoors.
The CDC also warns against wearing heavy or dark-colored clothing that traps heat; taking unprescribed salt tablets; or leaving children, older adults, or pets inside parked vehicles, where temperatures can rise rapidly even with windows partially open.
Residents who take medications such as antihistamines, diuretics, beta-blockers or certain antidepressants should consult their healthcare provider about heat-related risks, as these drugs may impair the body's ability to regulate temperature.
Health officials urge Texans to watch for signs of heat exhaustion, including heavy sweating, dizziness, weakness, headache, nausea, muscle cramps and cool, clammy skin.
Heat stroke is a medical emergency. Symptoms include confusion, loss of consciousness, a body temperature of 104 degrees or higher, and hot, dry skin, although some people may continue sweating. Anyone experiencing signs of heat stroke should be moved to a cooler place immediately, and 911 should be called without delay.
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