Houston Hikes: Heat Lies Crushing Electrolytes?

By Franklin Everett Shaw

January 6, 2026

The air hangs thick and heavy, a familiar blanket of humidity that smothers you the moment you step outside. It’s Houston in July, and the sun isn’t just shining; it’s radiating. You’re thinking about hitting the trails, maybe Memorial Park or Terry Hershey, but the thought of wilting halfway through is a major deterrent. Don’t let the heat win. With the right knowledge and preparation, you can conquer those trails and enjoy the outdoors, even in the heart of a Houston summer.

Houston’s heat isn’t just hot; it’s humid. This humidity prevents sweat from evaporating efficiently, which is your body’s primary cooling mechanism. This means you overheat faster and lose electrolytes at an accelerated rate. Ignoring this reality is a recipe for disaster.

Electrolytes are minerals like sodium, potassium, and magnesium that are crucial for bodily functions, including muscle contraction and nerve impulses. When you sweat, you lose these electrolytes, leading to muscle cramps, fatigue, and even more serious conditions like heat exhaustion. Simply drinking water isn’t enough; you need to replenish those lost electrolytes.

Forget sugary sports drinks loaded with artificial ingredients. Let’s talk about DIY electrolyte solutions that are both effective and tailored to your taste.

Here’s a basic recipe you can customize:

• 1 liter of water
• 1/4 teaspoon of salt (sodium chloride)
• 1/4 teaspoon of potassium chloride (available at most health food stores or online – look for “salt substitute”)
• 1 tablespoon of natural sweetener (honey, maple syrup, or stevia)
• Optional: Lemon or lime juice for flavor and added electrolytes

Why this works: Sodium helps retain water, potassium is vital for muscle function, and the sweetener provides a bit of energy. The lemon or lime juice adds flavor and a small boost of vitamin C.

Now, let’s tailor this to Houston. You can easily find all the ingredients at your local H-E-B or Whole Foods. For potassium chloride, check the spice aisle or the supplement section. Look for brands like Morton’s Lite Salt (a mix of sodium and potassium chloride) for a convenient option.

For a Houston twist, consider adding a splash of grapefruit juice. Grapefruit is readily available and adds a refreshing, slightly tart flavor that cuts through the sweetness. It also contains electrolytes like magnesium.

Another option is to use coconut water as a base. Coconut water is naturally rich in electrolytes, especially potassium. Just be mindful of the sugar content and adjust the sweetener accordingly. You can find various brands of coconut water at any grocery store in Houston.

Challenge: Many people underestimate the amount of electrolytes they need.

Solution: Start with the basic recipe and adjust based on your sweat rate and activity level. If you’re a heavy sweater or engaging in intense activity, you might need to increase the salt and potassium slightly. Listen to your body.

Pitfall: Relying solely on thirst as an indicator of hydration.

Solution: By the time you feel thirsty, you’re already dehydrated. Drink regularly, even if you don’t feel thirsty, especially in the Houston heat. Aim for small, frequent sips rather than large gulps.

Now, let’s talk about recognizing heatstroke, a life-threatening condition. In Houston’s humid climate, heatstroke can develop rapidly.

Symptoms to watch out for:

• High body temperature (104°F or higher)
• Confusion, disorientation, or altered mental state
• Hot, dry skin or profuse sweating
• Rapid heartbeat
• Rapid breathing
• Headache
• Nausea or vomiting
• Seizures

Crucially, sweating isn’t always present in heatstroke, especially in humid conditions. The body’s cooling mechanism can fail, leading to a dangerous rise in core temperature.

If you suspect someone is experiencing heatstroke, call 911 immediately. While waiting for help, move the person to a cooler location, remove excess clothing, and try to cool them down with water or ice packs. Focus on areas with major blood vessels, such as the neck, armpits, and groin.

Preventative measures are key. Here’s how to prepare for a hike in Houston’s heat:

• Timing: Avoid hiking during the hottest part of the day (typically between 10 am and 4 pm). Opt for early morning or late evening hikes.
• Clothing: Wear light-colored, loose-fitting clothing made of breathable materials like cotton or linen. Avoid dark colors, which absorb heat.
• Sun Protection: Wear a wide-brimmed hat and sunglasses to protect yourself from the sun. Apply sunscreen with an SPF of 30 or higher to all exposed skin.
• Hydration: Pre-hydrate by drinking plenty of water in the days leading up to your hike. Bring plenty of water and your DIY electrolyte solution.
• Pacing: Start slow and gradually increase your pace as you warm up. Take frequent breaks in the shade.
• Buddy System: Never hike alone, especially in the heat. Hike with a friend or family member who can help you if you experience problems.
• Trail Selection: Choose trails with shade and water sources. Memorial Park offers some shaded trails, but Terry Hershey Park Hike and Bike Trail is mostly exposed. Plan accordingly.

Specific to Memorial Park: Stick to the Eastern Glades area for more shade and water fountains. The Seymour Lieberman Exer-Trail (the loop) offers limited shade, so be extra cautious.

Specific to Terry Hershey Park Hike and Bike Trail: This trail is mostly exposed, so it’s best suited for early morning or late evening hikes. Bring plenty of water and electrolytes, and be prepared for intense sun exposure.

Common Mistake: Overestimating your fitness level.

Solution: Start with shorter, easier hikes and gradually increase the distance and difficulty as you acclimate to the heat. Don’t push yourself too hard, especially when you’re first starting out.

Another Pitfall: Ignoring warning signs.

Solution: Pay attention to your body and stop if you experience any symptoms of heat exhaustion or heatstroke. Don’t try to “tough it out.” It’s better to be safe than sorry.

Hiking in Houston’s heat requires careful planning and preparation. By understanding the risks, replenishing electrolytes, recognizing heatstroke symptoms, and taking preventative measures, you can enjoy the outdoors safely and comfortably. Don’t let the heat keep you indoors. Get out there and explore, but do it smart. Remember, preparation is key to conquering the Houston heat and enjoying the beautiful trails our city has to offer.