It should go without saying that during the hottest time of the year, in one of the hottest states in the country, it’s important to stay hydrated. But how much water and other fluids do you need when temperatures are extreme?

The U.S. National Academies of Sciences, Engineering, and Medicine determined an adequate daily fluid intake for men is about 15.5 cups (3.7 liters) a day from all beverages and foods. For women, it’s around 11.5 cups, or 2.7 liters. 

But those recommendations are based on moderate climates. People in areas that are hot, dry or at high altitude – which covers most of Arizona – need even more fluids.

Here are some tips to help you get enough water while it’s sweltering outside:

  • Don’t wait until you’re thirsty to drink. Hydrate throughout the day.
  • Working or exercising outside? Have easy access to water and drink frequently.
  • Drink more if you get thirsty or have dark urine.
  • Don’t overdo water intake goals. Drinking too much too quickly can cause an imbalance of electrolytes.
  • Drinking cold water helps cool you from the inside.
  • Avoid alcohol and liquids containing high amounts of sugar.
  • About 20% of your water intake generally should be from water-rich foods, such as salads and fruits.

Some people will need more water than others. Those who are pregnant or breastfeeding need to drink extra water. So do those with health conditions like diabetes and those with an infection or fever.

ADHS offers additional tips to keep you safe during extreme heat, as well as a collection of information to keep you healthy in the heat.

If you’d like something to do when you sit down for that cool glass of water, try this heat-related illness crossword puzzle.