New to Tucson? Here's how to stay hydrated
By Kendall Sternberg, University Marketing and Communications
Water bottle refill stations, like this one within the University of Arizona Community Garden, are located accoss campus to provide access to drinking water.
Han Choi/Office of Sustainability
The start of the school year means welcoming new members of the campus community, with some employees experiencing the Tucson heat for the first time. In the Sonoran Desert, it's worth remembering: dehydration can sneak up on you.
Understanding how dehydration affects your body can help you recognize warning signs before they become serious and develop habits to stay ahead of it.
What dehydration does to your body
Dr. Brittany Arcaris
Put simply, dehydration occurs when the body loses more fluid than it takes in.
“Our body operates in a narrow window of homeostasis, and it notices pretty quickly when we start getting a little bit fluid-depleted,” said Dr. Brittany Arcaris, assistant clinical professor in the Department of Emergency Medicine.
Water plays an important role in the nervous system, helping transmit signals between the brain and other parts of the body. It also helps keep joints functioning properly and aids the body in metabolizing food.
When the body begins running low on fluids, the brain sends signals to help conserve what remains. The kidneys hold on to water, which can make urine darker and more concentrated. Saliva production decreases, while blood pressure can fall and the heart rate can increase to compensate.
Those changes can start before a person even feels thirsty.
Recognize the signs you need water
A listing of water bottle refill stations throughout campus can be found by visiting map.arizona.edu and selecting the "Sustainability" tab on the right.
Early signs of dehydration can be fatigue, dry mouth and mild headaches. Arcaris said some less obvious signs can include changes in mood and feeling mentally “foggy.” Some people may even experience sugar cravings as their bodies look for a quick source of energy.
As fluid loss increases, the consequences become more serious. The body reduces blood flow to nonessential organs to preserve circulation to vital organs. Sweating can decrease, making it harder for the body to regulate its temperature, while muscle cramps and nausea can develop.
In severe cases, reduced blood flow can affect the brain and kidneys, while the lack of fluids begins affecting cells throughout the body.
“Because all of the cells in our body are filled with water, it keeps them nice and plump,” Arcaris said. “As dehydration gets severe, water actually starts getting sucked out of them on a cellular level, and those cells start to shrivel and malfunction.”
At its most severe, dehydration can lead to electrolyte abnormalities, problems with the heart’s electrical activity, organ failure and seizures.
“Dehydration is no joke,” Arcaris said.
Simple ways to stay hydrated
Spending time outdoors in Tucson’s heat can increase the risk of dehydration, making it important to plan ahead and bring plenty of water.
While severe dehydration can have serious consequences, staying ahead of it can be relatively simple during normal daily activities. According to Arcaris, relying on thirst may be sufficient for someone sitting comfortably in an air-conditioned office or home.
“If you’re just working in an office and have a regular amount of activity, people typically say you need about 64 ounces over the course of a whole day as a general guideline.”
Arcaris points out that this is just an estimate, and while some people may need more or less water, the clearest marker of hydration is a pale, transparent yellow urine color.
The situation changes in extreme heat or during strenuous physical activity.
For anyone heading outside in the Tucson heat, Arcaris' advice is simple: plan ahead.
“First and foremost, respect our environment,” she said. “The desert is really beautiful, but it’s also pretty brutal and unforgiving.”
Whenever possible, she recommends avoiding strenuous outdoor activity during the hottest part of the day. For those who do need to be outside, she advises drinking on a schedule and carrying enough water for the activity.
The amount of water needed can increase significantly as temperatures rise. As a general rule, Arcaris recommends planning for at least 17 ounces of water per hour for a moderate hike in temperatures below 80 degrees. In temperatures above 80 degrees, that amount can double to at least 33 ounces per hour. When temperatures climb above 90 degrees, hikers may need 1.5 to 2 liters — about 50 to 68 ounces — of water per hour.
Those amounts can add up quickly, which is why Arcaris emphasizes avoiding extreme heat whenever possible. For activities lasting longer than an hour in warm weather, she also recommends consuming electrolytes along with water to help prevent electrolyte imbalances that can occur when drinking large amounts of water alone.
For hikers, she offers one more rule: If you've used up about half of your water, turn around.
Continuing farther means spending more time in the heat while having less water available to replace lost fluids.
“Whether you’ve made it to your destination or not, your activity level is going to be the same,” Arcaris said. “It’s only going to get hotter.”
Arcaris recommends seeking medical attention if dehydration becomes severe. Warning signs can include vomiting that prevents someone from keeping down water, fainting or nearly fainting, confusion, unusual behavior or an extremely high body temperature without a way to cool down.
In the Sonoran Desert, a little planning and plenty of water can go a long way toward helping you feel better, think more clearly and stay energized throughout the day.
Additional resources
The Arizona Department of Health Services lists additional information for staying hydrated in Arizona's high temperatures. Water bottle refill stations on campus can be found using the interactive campus map and selecting the "Sustainability" tab on the right.