As the temperatures are reaching high marks for the summer, Dallas County Health Educator Natalie Peters advises to stay hydrated in the heat.

Peters tells Raccoon Valley Radio that it’s easy to become dehydrated in the summer, and explains that people should develop the habit of drinking water before they become thirsty to help familiarize their body with it. She suggests that people should replenish electrolytes by drinking sports drinks or coconut water, and can be consumed by eating bananas and yogurt. Peters details that carrying a reusable water bottle is beneficial to have water on you whenever you need it. She lists other ways to remain cool in the summer heat.

“Try to limit your outdoor activities during the hottest part of the day, usually between 10am and 4pm. Also, wear light-weight and light-colored clothing, use sunscreen to protect your skin, and then take frequent breaks in the shade or in air-conditioned spaces when possible.”

Peters cautions people to be on the lookout for heat-related illnesses with signs of dizziness, headaches, muscle cramps, nausea, vomiting, or excessive sweating. If you do notice any of these symptoms, Peters recommends moving to a cooler area immediately, removing extra layers of clothing, and placing a damp cloth on the back of your neck. She adds that if symptoms aren’t improving, then the next step would be to seek medical attention.