All Texans should learn to recognize the warning signs for heat illness when temperatures start reaching well into the 90s and triple digits.

Weather experts are predicting above average temperatures this year across much of Texas. Be sure to stay hydrated with plenty of water, whether you're working or playing outside in the heat, said Martha Donaldson, Oncor Safety Specialist and Industrial Health Nurse.

Donaldson said the intense Texas heat puts a lot of stress on the human body, especially if you're not adequately hydrated.

“Every cell, tissue and organ in your body needs water to function properly," she said. “The cells in your body are like sponges and need to be hydrated. What's your day going to be like if you start off with your cells bone dry?"

Donaldson routinely gives a safety presentation to employees across Oncor territory on the dangers of working in the heat and the importance of hydration.

“It's not bad to drink a cup of coffee first thing in the morning," she said. “But when you head off for work, we encourage you to drink a bottle of water on your way."

Here are a few of Donaldson's heat safety tips:

• Start hydrating the night before, if you're working in the heat the next day.
• Drink water during the first half of the day. Then switch to half water/half sports drink like Gatorade the second part of the day.
• Watch for white lines on your shirt from perspiration. That means you're losing electrolytes.
• Watch for early signs of dehydration: thirst, dry or “cotton" mouth, and darker urine.
• Eat more fruits and vegetables because they have high water content.
• Be aware of the signs of heat exhaustion and heat stroke. If you feel light headed, dizzy, or weak, or you're nauseous or vomiting, you could have heat exhaustion, which can easily lead to heat stroke.
• Take your breaks in the shade also make phone calls and fill out paperwork while in the shade.

Oncor's field workers know well the importance of taking frequent breaks and keeping plenty of water around during long, hot work days.

Wichita Falls Senior Electrician Scott Cuba said that on a typical 100-degree-plus day, he'll down bottle after bottle of water. “The most important thing is when you feel yourself getting hot, when you don't have as much energy or gusto, you need to cool down in the shade and get hydrated," Cuba said.

Ricky O'Neal, a Distribution Crew Supervisor in Midland, said he expects his crew to start every day by “watering the truck," which means stocking up on ice, water and Gatorade.

“Then we make sure we get a drink every 15-20 minutes," said O'Neal, a 30-year Oncor employee. “The main thing is to take care of yourself out here."

Donaldson reminds employees that if they're out in the sun and getting cramps or other symptoms of dehydration, “don't try to tough it out until you finish that last job or two."