Hot & Humid Summer — Stay Hydrated, Central Texas
When Texas temperatures soar, staying hydrated becomes one of the most important steps you can take to protect your health and enjoy the summer safely.
Written by: Corey Alexander
Published on: June 5, 2026
In Central Texas, triple digit temperatures are simply part of the forecast. Whether you're working a job site in Waco, cheering at a Friday night game in Temple, or tubing the San Marcos River, your body is working hard to keep you cool. And in this kind of heat, dehydration doesn't wait for you to feel thirsty.
At Premier ER + Urgent Care, we see the effects of heat and dehydration in our community every summer. Here's what you need to know to stay ahead of it.
Why hydration matters
Water plays a role in nearly every function your body performs — regulating temperature, maintaining mental clarity, sustaining energy, and supporting kidney function. When temperatures climb and humidity settles in, your body loses fluids through sweat faster than you might realize. By the time you feel thirsty, you may already be mildly dehydrated.
How much water do you need?
General guidelines from the National Academies of Sciences, Engineering, and Medicine recommend about 15.5 cups of fluid per day for men and about 11.5 cups for women. That includes water, other beverages, and fluids from food. If you're spending time outdoors in Central Texas heat — working, exercising, or just watching your kids play — you'll need more.
Know the warning signs
Mild dehydration can leave you feeling worn out, foggy, irritable, or achy. Other common symptoms include dry mouth, fatigue, headache, and muscle cramps.
Children are especially vulnerable. Their bodies generate more heat relative to their size, cool down less efficiently, and may not recognize when they need to rest or rehydrate. Older adults and anyone managing chronic health conditions should also take extra precautions.
Your urine color can help give you some insight into whether you've had enough water to drink. If it's pale yellow, that means you're well hydrated. Darker yellow means your body is asking for more fluids.
If you or someone around you experiences confusion, a rapid heartbeat, vomiting, or an inability to keep fluids down, don't wait it out. Seek medical care right away.
Tips for staying hydrated
Make hydration part of your family's daily routine this summer.
When to visit Premier ER + Urgent Care
If you're not feeling your best after being out in the heat, or if symptoms get worse and don't improve with rest and fluids, come see us.
At Premier ER + Urgent Care, our ER-trained doctors and staff will assess your condition to make sure you get the care you need quickly. No appointment needed — simply walk in at our locations in Waco, Woodway, Temple, and San Marcos — or check in online.
Stay cool, stay hydrated, and enjoy everything Central Texas has to offer. Find your nearest location.
