Beat the Heat
Stay cool, protected, and well with these tips.
Sun Protection
Protecting your skin (and eyes) daily helps prevent both short-term burns and long-term damage.
- Use SPF 15+ (ideally 30+) sunscreen
- Apply 30 minutes before sun exposure
- Reapply every 2 hours (or after sweating)
- Wear hats, sunglasses, and protective clothing
- Seek shade whenever possible
Safer Tanning Tips
These habits can help you limit UV exposure and protect your skin.
- Avoid prolonged sun exposure
- Always wear sunscreen—even if tanning
- Reapply sunscreen regularly
- Consider self-tanning products instead
- Avoid tanning beds
Long-Term Skin Damage
Repeated sun exposure and sunburns can lead to:
- Increased risk of skin cancer
- Premature aging (wrinkles, dark spots)
- Long-term skin cell damage
A monthly skin check can help you notice any mole changes.
ABCDEs of Monthly Mole Checks
Spot skin changes early and know when to get something checked out.
A: Asymmetry- One half of the spot is unlike the other half.
B: Border- The spot has an irregular, scalloped, or poorly defined border.
C: Color- The spot has varying colors.
D: Diameter- Moles larger than 6mm may be concerning.
E: Evolving- Any change in size, shape, color, or symptoms such as itching or bleeding, is a warning sign.
Walk through your mole check step-by-step with the ABCDE video.
Hydration Basics
Hydration means giving your body the fluids it needs to function. In fact, the human body is made up of about 50–60% water! Water helps regulate body temperature, support brain function, and keep your energy up. In Arizona’s extreme heat, your body can lose water quickly through sweat (even if you don’t notice it) so staying hydrated is even more important. Not drinking enough fluids can lead to dehydration, which may cause fatigue, dizziness, trouble concentrating, and increase your risk of heat-related illness.
Hydration Tips
Staying hydrated is your #1 defense against heat illness.
- Aim for about 64 oz (2 liters) daily (more if active)
- Drink 8 oz every 15–20 minutes when active in heat
- Sip consistently—don’t wait until you’re thirsty
- Limit alcohol, caffeine, and sugary drinks
Keep a reusable water bottle with you when you're out and about.
Eat Your Water
Hydration isn’t just about drinking water, you can eat it to! Here are some top high-water foods:
- Watermelon
- Cucumbers
- Strawberries
- Oranges
- Lettuce
- Celery
These foods also help replenish fluids and provide vitamins your body needs in the heat.
Signs of Dehydration
Dehydration can sneak up on you and affect how you feel and function. Here are some signs to watch for:
- Dark yellow urine
- Dry mouth or fatigue
- Brain fog / trouble concentrating
- Lower workout performance
- Dry or dull skin
- Dizziness or headaches
Fun fact: urine color gives insight into hydration. Pale yellow usually means you’re well hydrated, while darker yellow can be a sign that you need to drink more fluids.
Heat Illness
Arizona experiences some of the highest temperatures in the country, and even individuals used to the climate can suffer from heat-related illnesses if exposed for long periods. Heat-related illnesses range from mild symptoms like cramps to serious emergencies like heat stroke. The good news is that these are preventable with proper precautions.
Heat Exhaustion
When your body overheats due to dehydration and prolonged exposure to high temperatures, it makes it harder for your body to regulate itself.
- Heavy sweating
- Weakness
- Dizziness
- Nausea
Muscle cramps
Move to a cool area and monitor symptoms.
Heat Stroke
This can be life-threating and emergency action is needed. Here are some signs to look for:
- Confusion
- Body temp above 103°F
- Hot, dry skin
Call 911 immediately, move to a cool area, and begin cooling the person.
What To Do If Experiencing Heat Illness
If you start to feel symptoms of heat illness, act quickly:
- Move to a cool or shaded area immediately
- Sit or lie down and rest
- Sip water slowly (if you are not nauseous)
- Loosen or remove excess clothing
- Use cool towels, mist, or a fan to lower body temperature
Call 911 immediately if there are symptoms of heat stroke: confusion, fainting, vomiting, and a body temperature above 103°F
Maximize Your Time Outside
Being outside is great for your mental health and overall well-being. Here are some tips to support both your mental and physical health:
- Go outside during early morning or evening
- Take breaks in shade or air conditioning
- Always bring water
- Wear protective clothing and sunscreen
- Use a buddy system during workouts
Quick Tip: if it feels too hot to stand still comfortably, it’s probably too hot for intense activity.
Quick Recap: Stay Safe in the Arizona Heat
Staying safe in the sun and heat starts with a few simple habits: drink water regularly, eat hydrating foods, and protect your skin with sunscreen. Plan outdoor time during cooler parts of the day, wear lightweight clothing, and take breaks in the shade. Know the signs of dehydration and heat illness, and take action if you start to feel unwell. If you’re feeling off in the heat, don’t ignore it. Cool down, hydrate, and take a break.