People who live in glass houses shouldn't throw stones. If you can't take the heat, get out of the kitchen.

It means if you don't want people to criticize you,don't criticize them.Or don't do something to somebody if you don't want them to treat you in the same way in return.

In this case, "dish it out" would mean to do that particular thing. As for saying it another way, a personal favorite is The Golden Rule: "Do unto others as you would have them do unto you". Or, in more modern English, "Don't do anything to anyone that you wouldn't want them to do to you."

If you can't take it, don't give it It usually refers to pain/punishment/injury