How to Stay Hydrated Living in Arizona

Why Do We Need Water To Stay Hydrated?

The human body is made up of approximately 60% water, and not having enough water is the one component that will kill you faster than any nutrient deficiency.1 

Every cell in the body needs water, and it helps our body perform several key functions for survival. 

1. Provides Lubrication

Providing lubrication for the body is one of water’s primary functions. Water is found in your saliva and is a major component in the fluid that surrounds your joints. Water is also surrounding your brain, spinal cord and eyes. 

Water lubricates these areas which helps provide a cushion and protect the areas from shock and trauma, since these areas are particularly vulnerable and could suffer significant damage. 

2. Body Temperature Regulation

Water acts as a vital temperature regulator due to its ability to slowly change temperature and easily store heat. 

Water also regulates the body’s temperature through sweating – when your body temperature rises the body starts to sweat, and the water evaporating from your skin cools down the body. 

3. Important for Chemical Reactions

Protein and carbohydrates are two of the most important nutrients for the body, and they are vital for providing energy and growth/development. These nutrients heavily rely on water to be used properly in the body. Water is a part of chemical reactions that produce protein, and makes carbohydrates easier for the body to use. 

4. Transportation

Water allows for the transportation of nutrients throughout the body, which must travel throughout the whole body to make sure everything is working properly – from your breathing, digesting food, and moving your muscles. Without water, transportation would not occur and the body would not be able to function normally. 

How Do I Know If I Am Dehydrated?

The most common first sign of dehydration is being thirsty, however, as you age it is common to not feel thirsty until you are already dehydrated. 

Signs and symptoms related to dehydration for adults include the following2: 

• Extreme thirst
• Decreased urination
• Dark-colored urine
• Fatigue
• Dizziness
• Confusion

Hydration is especially important for those living in Arizona. You need to drink additional water in hot or humid weather to help lower your body temperature and replace the water that you are losing by sweating. 

Hot weather can put you at risk for heat stroke, which is when the body overheats. This can lead to dangerous consequences, especially for your brain, heart, and kidneys.

Signs and symptoms related to heat stroke include the following3: 

• Headache
• High fever
• Disorientation 
• Confusion
• Bright red, flushed skin
• Fast heart rate

Heatstroke is a medical emergency since prolonged heat stroke can lead to seizures and/or coma. Being familiar with the signs and symptoms of heat stroke is important for prevention!

How Do I Stay Hydrated In Arizona?

Follow these recommendations to stay hydrated during the hot Arizona days4:

1. Sip Water Throughout The Day

Don’t wait until you are thirsty to drink water, as you are likely already experiencing some level of dehydration. Drink water throughout the day to prevent dehydration and promote energy levels!

You can use the color of your urine to guide you for how hydrated you are – you should aim for a light lemonade color for good hydration. If your urine is the color of apple juice or darker, you are dehydrated!

2. Include Sports Drinks

When you’re sweating in the hot weather, your body is also losing salt in addition to the water. It is because of this that drinking only water may not be best – the body needs more of those salts and electrolytes. Sports drinks are an easy way to replenish your salt and electrolytes, however make sure to opt for sugar-free options. 

3. Limit Alcohol

While it might taste good to have a cocktail on a hot summer day, it will not be refreshing for your body. Unfortunately, alcohol dehydrates the body.

If you are really unable to part with alcohol, drink a bottle of water between each alcoholic beverage in order to stay hydrated and fight dehydration. 

4. Eat Hydrating Food

Any food or drink item that has fluid in it will add to your hydration. A good example of this is having fresh fruit and vegetables during the hot weather. They contain a high amount of water and nutrients that will benefit your hydration and overall health. You can even incorporate frozen food to increase your fluid intake, such as ice pops, slushies and sorbets.5 

5. Be Careful With Exercise

Being active in hot weather causes the body to sweat more than normal, resulting in a higher rate of fluid loss. Try not to exercise at the hottest part of the day – aiming for early morning and later evenings are key since they tend to be cooler and therefore easier on your body. Another option is to exercise inside in order to keep your body cool. If the temperature is extremely hot out, taking a day (or days) off of exercise may be best.5

Following these tips and knowing the signs of dehydration/heat stroke will help keep you cool and comfortable in Arizona!

Sources: 

1. What Is the Purpose of Water & the Function It Provides for the Body? (n.d.). Healthy Eating | SF Gate. https://healthyeating.sfgate.com/purpose-water-function-provides-body-3344.html
2. Mayo Clinic. (2021, October 14). Dehydration – Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
3. Mayo Clinic. (2017). Heat exhaustion – Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250
4. What to Wear, Drink, Eat, & Do if You Want to Beat the Heat. (2010, June 24). Healthline. https://www.healthline.com/health/beat-the-heat#:~:text=How%20to%20stay%20hydrated%201%20Sip%20water%20throughout
5. Seo, H. (2022, July 19). How to Stay Hydrated in a Heat Wave. The New York Times. https://www.nytimes.com/article/hydration-heat-wave.html#:~:text=How%20to%20Stay%20Hydrated%20in%20a%20Heat%20Wave