It's hot, are you drinking enough water? Here is how to avoid dehydration

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The heat of summer in Arizona has started and temperatures in communities across the state have hit over 100 degrees as we enter June. As temperatures rise so does the risk of becoming ill due to heat-related diseases. 

The Arizona Department of Health reported 2,873 cases in which people were hospitalized in 2021 due to heat.

High temperatures mean your body uses more water to cool off.  Staying hydrated is one way to combat heat illnesses. People working outside or who spend more time outside are more at risk of dehydration. Making sure that you are aware of these risks can save your life. 

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Here’s what you need to know about water and dehydration.

How much water should you drink a day?

The Arizona Health Department recommends that in order to stay healthy during the summer, we have to make sure we are drinking enough water. A person should drink about 2 liters a day, with those who spend a majority of their day outside encouraged to drink more. 

What is dehydration?

Dehydration is how a lack of fluid intake where your body does not have enough to perform its normal functions is described by researchers such as Floris Wardenaar. He is an assistant professor at the College of Health Solutions at Arizona State University.

"Because of the dry air, we need a lot of fluid to replace because we lose a lot of fluid," Wardenaar explains.

Not drinking enough water in the  Arizona summer when you are sweating and losing fluids is how so many of us become at risk. 

What are symptoms of not drinking enough water?

There are a couple of ways to stay on top of your hydration levels, your body will give you warnings that can prevent a bad situation. Making sure to listen to your body and reacting in a timely manner is key. 

Wardenaar suggests paying attention to the number of times you go to the bathroom as a good way of understanding how much water you may need. He explains that the lower a person’s urine volume is, the less they are likely to be hydrated. 

“If people go at least five times a day, but preferably seven times a day, most of the time they're well hydrated. People can count during the day, how often they go, and if they see that they're consistently below that five, they may consider starting to drink a little bit more (water).”

According to the Mayo Clinic, these are a couple of other indicators:

• Extreme thirst
• Less frequent urination
• Dark-colored urine
• Fatigue
• Dizziness
• Confusion

Ask us:Send us your questions about heat, or anything else on your mind

What should I do if I am experiencing dehydration?

Wardenaar suggests you ask yourself a series of questions:

• What time of the day is it?
• How much water did I drink?
• What did I do?

These answers to these questions can help you fix your water intake imbalance. 

The only effective way to replenish fluids is to rehydrate by drinking water, sports drinks and other safe-to-consume liquids you may have at your disposal.

What is the difference between heat stroke, heat exhaustion and dehydration?

Knowing the differences between these three heat-related illnesses can help individuals make better choices in treatment. All three heat-illnesses bridge together as the body struggles to maintain cool.

You're more likely to experience heat exhaustion if you are dehydrated. Heat exhaustion occurs when fluid loss happens while sweating and the body remains hot. Signs can include heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion. Body temperature will run under 104 degrees. 

If the body begins to run even hotter, the urgency for treatment will be higher. This is when heat stroke can occur and it is life-threatening. Heat stroke means the body's temperature is so high, that it starts to cause brain damage. Signs include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing.

Athletes run a higher risk of heat stroke. In partnership with the University of Connecticut, Arizona State University has created a guide on how to identify these heat-related illnesses. 

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Where can I get water?

Access to water may not be equally available to everyone in our community. People particularly at risk are those who are unsheltered in the Phoenix metro area. Unhoused people have more barriers and subsequently are more at risk of becoming ill due to a heat-related disease. 

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It is important to share our resources with one another as we all experience dehydration in our environment. The Heat Relief Network is a partnership of different entities in Maricopa County who have put together resources to help people stay safe.

The Maricopa Association of Governments has created a map where you can access water at https://hrn.azmag.gov/.

The Republic have also put together a list of organizations to support their work in keeping our community safe.

Have a question you need answered? Reach the reporter at rromeroruiz@arizonarepublic.com. Follow him on Twitter @raphaeldelag.