With Valley temperatures in triple digits, it’s important to stay hydrated. How much water do you need to drink during the summer in Phoenix?
According to the Mayo Clinic, men should drink about 13 cups (3 liters) of total beverages per day in a moderate climate and women should drink about 9 cups (2.2 liters) per day. That’s roughly in line with the old adage to drink eight 8-ounce glasses of water or fluid per day, at least if you’re a woman.
Eight 8-ounce glasses per day is about 1.9 liters. Men would need to drink more to meet their needs.
Keep in mind, though, that the 13 cups for men and 9 cups for women applies to moderate climates. Phoenix is in a desert climate, so your body needs significantly more water to keep hydrated.
2-1-1 Arizona, the state’s community information service, suggests drinking 5 to 7 ounces of fluids every 15 to 20 minutes to replenish the fluids necessary to stay hydrated. That translates to roughly 240 ounces or 30 cups per day if you drank 5 ounces every 20 minutes for the 16 hours (the typical person is awake).
The typical bottler of water holds nearly 17 ounces or 2 cups of water, so to drink 30 cups, you need to drink roughly 15 bottles of water per day in Phoenix. If you’re heading outside for any length of time or exercising, you’ll need to up your fluids even more!
The good news is that you don’t need to rely solely on the water and fluids you drink. You can get some of your water intake from the foods you eat. Fruits and vegetables are particularly good for getting additional water since some, like cucumbers, melons, tomatoes, celery, and lettuce, are at least 90 percent water.
Since it’s hard to track how much water you’re getting from your food, it’s important to know the signs of dehydration. Mild dehydration can leave you feeling lethargic; signs of more severe dehydration include nausea, headaches, and dizziness. If you start experiencing those symptoms, get water as soon as possible.
Dehydration can come on quickly, especially if you are outside. If you plan on playing sports or hiking during the summer, the Phoenix Fire Department recommends starting to hydrate a few days before you go out.