Arizona is one of the hottest places on earth from May to September. Drinking water will help you beat the heat and heat-related illness.
Every cell, tissue, and organ in the human body contains water. Without water, your body can't maintain its temperature, get rid of waste, or perform lots of other essential functions.
At the same time, you are constantly losing water—through urine, sweat, and even your breath. And you lose more fluids than usual in hot weather, when exercising, running a fever, or experiencing other sicknesses.
All of that means you need to take in water every day—and plenty of it. Especially in Arizona in the middle of summer!
According to the Arizona Department of Health Services (ADHS), about 3,000 people visit Arizona emergency rooms due to heat-related illnesses annually. Dehydration is a primary contributor to heat exhaustion and other heat-related illnesses.
When your body doesn't get the water it needs and there isn't enough fluid for proper circulation, you become dehydrated. And that can mean big problems. Severe dehydration can damage internal organs—such as the liver, kidneys, and brain—and can even cause death.
How much water should you be drinking?
The answer to this question can vary based on factors like your weight and exercise habits. Generally speaking, ADHS recommends drinking at least two liters (8+ cups) of water each day, even if you are mostly indoors. Outdoor workers, anyone who is outside in high temperatures, those engaging in physical activity, and individuals who have certain health conditions should drink even more than that.
Who's at risk?
Older adults are at high risk of dehydration because they may not easily sense when they are thirsty, or they may have a physical condition that makes it difficult to drink. Individuals with a chronic illness, like diabetes or certain medical conditions, such as kidney stones or a bladder infection, are also at higher risk. In addition, some medications can increase the risk of dehydration.
Adults are also at increased risk if they:
- Exercise too hard or too long
- Work or are otherwise physically active outdoors in hot weather
- Are pregnant or breastfeeding
Are you dehydrated?
Signs and symptoms of mild or moderate dehydration include:
- Thirst
- Reduced sweating
- Dry or sticky mouth
- Light-headedness
- Small amounts of concentrated, dark yellow urine—or no urine at all
- Dizziness
- Muscle cramps
People who are severely dehydrated may feel light-headed or confused, faint, or have a hard, fast heartbeat. Drinking a lot of water may be all that is needed to treat mild dehydration. More severe cases of dehydration require medical treatment.
How to stay well hydrated
To help prevent dehydration, drink plenty of fluids every day, especially when you are exercising (both during and after activity) and when the weather is hot. Choose water rather than sugary drinks, and carry a water bottle with you so you can sip on water as you go about your day.
You can vary your water intake with other fluids, such as flavored or sparkling water, herbal teas, juices, milk and its alternatives, and low-sodium broths. Eating water-rich fruits and vegetables, such as melons and tomatoes, can help you stay hydrated as well.
June 23 marks National Hydration Day and serves as a reminder that proper hydration is vital to living a healthy life. Drink up, and make sure you have H2O with you during the hottest parts of the day in Arizona between 10 a.m. and 4 p.m.
This information is provided for educational purposes only. Individuals should always consult with their healthcare providers regarding medical care or treatment, as recommendations, services or resources are not a substitute for the advice or recommendation of an individual's physician or healthcare provider. Services or treatment options may not be covered under an individual's particular health plan.