Arizona summers are known for intense dry heat and relentless sun. While the sunshine is fantastic for enjoying outdoor activities, it's crucial to take extra steps to stay hydrated and healthy. Here are some of our top tips to help you beat the heat and thrive during the Arizona summer.
1. Hydration is Key
Staying hydrated is the most important factor in maintaining your health in warmer months. Here's how you can ensure you're drinking enough fluids:
Carry a water bottle: Keep a reusable water bottle or cup with you at all times and sip on it throughout the day.
Set reminders: If you often forget to drink water, set reminders on your phone or use a hydration tracking app.
Infuse your water: Add slices of citrus, cucumber, or berries to your water for extra flavor and to make it more appealing.
Drink water before, during, and after activities: Especially when engaging in any outdoor activities!
2. Know the Signs of Dehydration
It's important to recognize the early signs of dehydration so you can take immediate action. Common symptoms include:
Dry mouth and skin
Fatigue
Headache
Dizziness or light-headedness
Muscle cramps
Constipation
Dark urine
If you experience any of these symptoms, stop what you're doing, find a cool place, and drink water or an electrolyte beverage. Seek medical attention if symptoms persist or worsen.
3. Eat Hydrating Foods
In addition to drinking water, you can also increase your hydration levels by consuming water-rich foods. Here are some refreshing options:
Melon
Cucumbers
Berries
Oranges
Lettuces
4. Plan Your Outdoor Activities
If you plan to be outdoors, do so during the cooler parts of the day, such as early morning or late evening. This will help you avoid the peak heat and UV exposure while reducing your risk of heatstroke or exhaustion.
5. Dress Appropriately
Wearing lightweight, loose-fitting clothing in light colors can help you stay cooler. Linen is a summer favorite. Also, don't forget a wide-brimmed hat and sunglasses to protect your face from the sun.
6. Use Sunscreen
Protect your skin by applying a mineral sunscreen with an SPF 30 or higher. Reapply every two hours, or more often if you're sweating or swimming.
7. Take Breaks in the Shade
If you must be outdoors, take frequent breaks in shaded areas to cool down and avoid overheating. This can also help prevent sunburn and other heat-related illnesses.
8. Consider Electrolyte Drinks
For those who engage in strenuous activities or sweat heavily, electrolyte drinks can help replenish lost salts and minerals. Try our hydrating suero recipe. Formulas like ZeroLyte with sodium, potassium, magnesium and trace minerals are very replenishing.
9. Limit Alcohol and Caffeine
Both alcohol and caffeine can unfortunately dehydrate you, so it's best to limit your intake on hot days. If you do consume them, be sure to balance it out with plenty of water.
10. Check on Others
Be sure to check on friends, family, and neighbors, especially the elderly or those with health conditions, to make sure they are staying hydrated and safe during the heat. This weather is extreme, we must look out for one another!
Staying hydrated and healthy in the Arizona through summer requires a bit of extra effort, but by following these tips, you can enjoy the season while staying safe and well. Enjoy the beautiful Arizona summer and remember to stay cool!