Beat the heat: Why Hydration is Your Best Defense in Arizona

Your Guide to Beating Arizona's Heat

From May to September, Arizona is one of the hottest places on earth. Drinking water will help you beat the heat and heat-related illness, and in Arizona, that is not a suggestion. It is a lifeline.

What to Know:

• Arizona recorded more than 4,300 heat-related deaths between 2013 and 2024.
• Drinking enough water daily can protect your health and save your life.
• AZ Blue members have access to 24/7 support if you experience heat-related symptoms.

Water Is Life, Literally

Every cell, tissue, and organ in the human body contains water. Without it, your body cannot maintain its temperature, eliminate waste, or perform countless other essential functions.

At the same time, you are constantly losing water through urine, sweat, and even your breath. You lose even more fluids than usual in hot weather, when exercising, running a fever, or dealing with other illnesses.

That means you need to take in water every day, and plenty of it. Especially in Arizona in the summer.

Arizona's Heat Crisis: The Numbers Are Alarming

More than 4,320 people died from exposure to excessive heat in Arizona from 2013 to 2024. In Maricopa County alone, heat-related deaths reached 645 in 2023 and 608 in 2024, though those numbers are trending down, thanks to expanded community heat relief efforts. 

Dehydration is a primary contributor to heat exhaustion and other heat-related illnesses. When your body does not get the water it needs and there is not enough fluid for proper circulation, you become dehydrated. 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 varies based on factors like your weight and exercise habits. Generally, the Arizona Department of Health Services (ADHS) recommends drinking at least two liters (8+ cups) of water each day, even if you are mostly indoors. Outdoor workers, anyone outside in high temperatures, those engaging in physical activity, and individuals with certain health conditions should drink even more.

Who’s Most at Risk for Heat-Related Illness?

Nearly 60% of heat-related fatalities in Arizona are individuals aged 50 or older, and men account for over 75% of deaths. Older adults are particularly vulnerable because they may not easily sense thirst or may have physical conditions that make it difficult to drink. 

Others at elevated risk include people with chronic illness such as diabetes, kidney stones, or bladder infections, those on certain medications, and adults who:

• Exercise too hard or too long
• Work or are physically active outdoors in hot weather
• Are pregnant or breastfeeding

Signs You May Be 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 rapid and hard heartbeat. Mild dehydration can often be treated by drinking water. More severe cases require medical attention.

How to Stay Well-Hydrated

To help prevent dehydration, drink plenty of fluids every day, especially when exercising (both during and after ) and when the weather is hot. Choose water over sugary drinks, and carry a water bottle so you can sip throughout the day.

You can also vary your intake with flavored or sparkling water, herbal teas, juices, milk and milk alternatives, and low-sodium broths. Eating water-rich fruits and vegetables like melons and tomatoes helps, too.