TYLER — If you're spending a lot of time outdoors this summer, in the extreme triple digit heat, whether it's for recreational fun or day to day activities or if you're working outside, there are some foods you should avoid eating.  For example, any foods that are high in sodium, sugar, starch or fat are usually a bad idea to consume before hitting the sun. These foods only further dehydrate you outdoors in the heat. And meats, pasta and potatoes have the lowest percentage of water saturation so these won't help your dehydration one bit. Also, avoid any sports drinks, unless you plan to be sweating for one hour or more outside while doing physical activity. Along with caffeinated and alcoholic beverages, these too dehydrate you quickly, if you're in the sun for longer periods of time.

Water is always the best hydrater, but some foods do the trick, like fruits and veggies. That's because they have a really high saturation of water inside them. For example, any melons, apples, carrots, broccoli, and lettuce have the largest percentages of water, so eating these while outdoors, easily replaces your body's lost water through sweat.

On average, men should have 13 to 15 cups of liquid each day. Women should average about 9 to 13 cups of liquid. This number can obviously go up or down depending on the amount of heat and exercise your doing outdoors.

Jessica Wilson/ KETKnbc.com