If you’re in Arizona during the spring or summer, heat is a serious health risk. Locals know it’s not about being tough, it’s about being smart. Here are five essential tips to help you stay safe and beat the heat.
Stay Hydrated
Arizona’s dry heat makes hydration absolutely critical. Aim to drink 3 to 4 liters (12 to 16 cups) of water daily, and even more if you’re spending time outdoors. If you’re physically active, try to drink about one cup every 15 to 20 minutes, which adds up to roughly one liter per hour. Avoid alcohol, caffeine and sugary drinks, as these can actually dehydrate you. If you’re sweating heavily, consider electrolyte drinks like Gatorade, LMNT or Liquid I.V. to replenish essential minerals.
Dress and Prepare for the Heat
Choose clothing that allows your body to breathe and stay cool. Opt for light-colored, loose-fitting, breathable fabrics that reflect heat rather than absorb it. For added protection, wear wide-brimmed hats and UV-blocking sunglasses. Whenever possible, stay in shaded or air-conditioned areas to minimize prolonged sun exposure.
Wear Sunscreen (and Reapply!)
Sunscreen is essential for protecting your skin from UV rays that can cause burns, long-term damage and even skin cancer. Everyone over 6 months old should wear sunscreen — regardless of skin tone. Use a broad-spectrum SPF 30 or higher, apply it 15 minutes before sun exposure and reapply every two hours or after sweating or swimming. Don’t forget commonly missed spots like your ears, lips, neck and hands.
Hot Car Safety
Parked cars can become dangerously hot in just minutes. On a 75°F day, the temperature inside a car can reach 100°F within 10 minutes. When it’s 90 to 100°F or hotter, interior temperatures can soar to 130–160°F, even with the windows cracked. Never leave children, pets or anyone else in a parked car, even for a short time. If it’s over 70°F outside, the inside of a vehicle can already pose a serious risk.
Know the Signs of Heat Illness
Heat-related illnesses can escalate quickly. Heat exhaustion, the warning stage, may cause heavy sweating, pale skin, dizziness, nausea, headache and muscle cramps. If you notice these signs, move to a shaded or air-conditioned area, hydrate with water or an electrolyte drink and cool the body down. If symptoms don’t improve within 30 minutes, seek medical attention.
Heat stroke is a medical emergency. Symptoms may include hot, red skin, lack of sweating, confusion, a rapid pulse, fainting or seizures. If someone shows these signs, call 911 immediately. Move them to a cool location and begin rapid cooling with cold water or ice packs — but do not give fluids if the person is unconscious or disoriented.
In Arizona’s intense heat, prevention is everything. Know the signs, stay hydrated and look out for yourself and those around you, especially children, pets and older adults. When in doubt, cool down and check in.
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