You will likely need to replace fluids with more than just water alone.
While it's only natural to want to spend time outside on a warm, sunny day — summer only lasts so long — the key is not to overdo it. "We tend to see heatstroke in people who are 'weekend warriors' — people who try to do too much outside on their time off and don't accurately assess the weather or their own limitations," says, a family medicine physician and vice president of the UT Primary Care Collaborative at the University of Tennessee Medical Center.
If you plan to spend extended time outside, especially if you'll be active, always aim for the morning and take plenty of breaks, moving indoors or to a shaded area when you're starting to feel overheated. As a general rule, avoid consuming excess caffeine and alcohol, both of which are diuretics and will further dehydrate your body, and replenish with plenty of fluids. Just keep in mind that you might need more than just water to replace what you lose through sweat.
The most important thing is to seek medical care if you're experiencing heat-related symptoms. If you start to feel nauseous, lightheaded, confused, or weak, go inside right away and rehydrate. Visit a doctor or your local emergency department immediately if the symptoms don't go away after you return indoors, or if you have a fever of 101 degrees or higher after being outside.
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