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5 Ways to Stay Hydrated in the Arizona Heat

According to the Arizona Department of Health Services, on average, 1400+ residents will end up in the hospital this summer due to heat-related illnesses. Let’s make sure you are not one of them!

Staying hydrated during the summer is critical. Dehydration occurs when you lose more fluid than you take in, which can seriously impact your body’s normal functions. As we get older, our body’s natural thirst mechanisms can begin to fail, which makes dehydration more likely.

The six most common signs of dehydration in adults according to the Mayo Clinic are:

  1. Extreme thirst
  2. Less frequent urination
  3. Dark-colored urine
  4. Fatigue
  5. Dizziness
  6. Confusion

Here are some common-sense, and easy-to-remember ways to stay hydrated:

1) Drink Water Before You Get Thirsty

If you wait until you are thirsty, you have already allowed yourself to become dehydrated. Anticipate the need for more water in your diet this summer. Try beginning your day with a 16 oz glass of water and consider skipping your coffee and drinks with alcohol, because both promote fluid loss.

How much water should you drink daily? Calculate ½ your body weight in ounces (e.g., a 130 lb woman should drink at least 65 ounces a day). And if you are outside or exercising in the heat, add 12 ounces every 30 minutes. Most of all, pay attention to how you are feeling.

2) Bring Water With You EVERYWHERE You Go

Whether you are heading out for a walk, hike, swim, or drive, bring your water bottle. You may not realize it, but in our dry heat your sweat evaporates constantly and quickly, so you must replenish it. If your activity level is going to be moderate to high, consider replacing water with a sports drink to replace the sodium, chloride and potassium lost when you sweat.

3) Eat Plenty Of Fruits And Vegetables

Fruits and vegetables contain water, nutrients, fiber and potassium. They are smart dietary choices to supplement your water intake. Processed foods and baked goods have minimal water content.

4) Make Hydration A Habit

We are creatures of habit. So why not incorporate water consumption with everyday activities. Drink water before and after every meal. Drink water before and after meetings. And definitely drink a glass of after going to the bathroom.

5) Take Notes

If your body requires 65+ ounces of water a day, monitor it. Keep a pen and paper handy and track how much you are drinking and how it makes you feel. Do this until you truly understand what it takes to reach your daily water intake and wellness goals.

Look out for heat stroke symptoms, too

Heat stroke is a serious and potentially deadly condition caused by our bodies overheating. This can happen as a result of too much exposure to high temperatures or to excess physical exertion that raises our body temperature to 104 F (40 C) or higher.

Symptoms include:

  • A throbbing headache
  • Dizziness
  • Muscle cramps
  • Nausea
  • Disorientation or confusion
  • Lack of sweating

When To Seek Help?

If you are experiencing signs of dehydration or heat stroke, stop what you are doing. Seek a cool location. Drink water. Rest. If your symptoms persist or worsen, seek medical attention immediately.

Have fun and be safe!

  • Plan outdoor activities in the morning or after the sun sets
  • Protect your skin with a wide-brimmed hat, and loose-fitting clothing with long sleeves
  • Use sunscreen
  • Protect your eyes with UV-blocking sunglasses
  • Take regular breaks to hydrate and cool off
  • Check weather conditions every day (and set weather alerts on your phone) to make sure there’s not an impending summer storm, which often brings with it lightning and flash floods.

Even during the hottest months in southern Arizona, there are plenty of opportunities to have fun! Explore art galleries, visit a shaded farmer’s market, catch a movie, or enjoy wine tastings, concerts, cultural events and so much more.

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