Grand Canyon Times

In Arizona's high temperatures, staying properly hydrated is crucial. Water is the best choice for hydration during hot weather. Proper hydration helps regulate body temperature, eliminate waste, and maintain cognitive function. Dehydration can lead to heat-related illnesses and, if untreated, death.

The average adult needs at least eight eight-ounce cups (64 ounces) of water daily, equivalent to two liters or half a gallon. Hydration needs vary based on activity level and other factors. When working in the heat, it is recommended to drink one cup (eight ounces) of water every 15 to 20 minutes (24 to 32 ounces per hour). Drinking at shorter intervals is more effective than consuming large amounts infrequently. It is advised not to drink more than 48 ounces (1½ quarts) per hour as excessive fluid intake can cause a medical emergency due to low blood salt concentration.

About 20% of daily fluid intake comes from food; consuming foods with high water content such as watermelon, honeydew melon, cantaloupe, lettuce, strawberries, pineapple, peaches, oranges, cucumbers, bell peppers, broccoli, celery, zucchini and yellow squash can aid in hydration.

Children playing outside should be encouraged to take eight gulps of water every 15 minutes. Even young and healthy individuals can become dehydrated quickly during strenuous physical activities in the heat.

Indoors or outdoors during extreme heat conditions requires drinking at least 64 ounces of water daily. Frequent hydration breaks are recommended when outdoors.

Certain groups may need more than 64 ounces of water a day: infants and children; older adults; pregnant and breastfeeding individuals; people with larger bodies; those with mental illness or chronic diseases; individuals engaging in high levels of physical activity; those working or exercising outdoors; and people taking medications sensitive to heat or consuming caffeine, alcohol or drugs. Sensitivity to thirst decreases with age making it essential for those over 65 years old to ensure adequate hydration through water or water-rich foods.

Early signs of dehydration include feeling thirsty; dark yellow and strong-smelling urine; urinating less than four times a day; dizziness or lightheadedness; fatigue; dark circles under eyes; dry mouth or chapped lips; skin that does not return into place when pinched.

To avoid heat-related illness pay attention to these signs and act promptly by drinking fluids even without feeling thirsty. Checking on friends and neighbors for their safety and access to clean water is encouraged during summer months. Free cooling and hydration centers are available across the state for public use ensuring all Arizonans can prevent heat-related illnesses.

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