Last year, the city of Phoenix spent nearly $10,000,000 on mountain rescues due to dehydration, one of the leading causes for hospitalization in Arizona. Dehydration was responsible for over 57 deaths in the past year alone, according to NBC. And, although most people assume the are only required to stay hydrated in the summer, dehydration is a huge problem all times of the year. In March and April, temperatures can exceed 90 degrees in this desert city, meaning one plastic water bottle will not do the job. Not only does every cell in your body need water to function, but we are also made up of approximately 60 percent water, and two major organs, the brain and the heart, contain more than 73 percent water. Thus, this makes it all the more mandatory to keep yourself sufficiently hydrated. However, if you do poorly hydrate your body, it can lead to dizziness, unconsciousness, and even brain damage.

Although dehydration gets harder and harder to avoid as you get older, there are some straightforward actions you can take to avoid getting dehydrated. Firstly, minimize time in direct sunlight; not only will sunlight give you a sunburn, but long periods of time in the sun can make you lose large amounts of water through sweating. Spending time in the shade whenever possible is a good step towards preventing water loss. Furthermore, when exercising, avoid drinking sugary pop or coffee. This is mainly because they don’t contain the nutrients that water does and are treated like a waste by the body, resulting in  the usage of more water to flush them out of your system. The final step concerns the time of day. When planning to exercise or spend anytime outside at all, try to steer clear of midday sun and instead plan before or after the sun sets and bring plenty of water to stay hydrated and healthy.

Since water has benefits such as clearing acne, reducing headaches, and promoting weight loss, according to Mind Body Green, it gives you all the more reason to drink as much water as possible. So, if you choose to drink just two liters of water a day, you can stay off the mountain rescue list and you’ll  feel hydrated and healthy all day.