Where to Hydrate in Extreme Heat Areas Like Phoenix Arizona

What is extreme heat? The CDC defines extreme heat as times when temperatures are substantially hotter as well as or more humid than average for a particular time and place. 

Extreme heat is characterized by temperatures that reach dangerous or oppressive levels and that can look different by location. As an example, an extreme heat warning in Boston, Massachusetts is determined by temperatures of 85°F for 3 or more days in a row, and the average number of days this happens in a year is 17 to 52 days. 

Whereas in places like Phoenix, Arizona, extreme heat is defined as temperatures above 90°F for 2 to 3 days, and people there experience these extreme heat averages from May all the way through September, nearly 150 or more days of the year. This prolonged extreme heat makes staying hydrated absolutely vital in places like Phoenix. 

Why is it important to stay hydrated in Phoenix, Arizona? 

Staying responsibly hydrated in Phoenix really does come down to life and death. Between 2013 and 2024, the state of Arizona recorded more than 4,320 heat related deaths. In Maricopa County alone, heat related deaths reached 645 in 2023 and 608 in 2024. Thankfully, in 2025, the state of Arizona saw a decline in heat related tragedies as officials committed to expanding community heat relief efforts, including installing more hydration stations, heat relief kits, and cooling centers so people can hydrate more and escape the heat. 

What are the impacts of improper hydration in the extreme heat of Phoenix Arizona?

Researchers at Arizona State University have begun looking into the impacts of long term dehydration. The Hydration Science Lab is a project that has begun uncovering the effects on cognitive function and chronic disease. 

So far, the Hydration Science Lab, founded by Stavros Kavouras, has uncovered the danger of a common mentality that, much like breathing, hydration will take care of itself. In fact, hydration is a constant consideration that must be addressed and supplemented, much like eating. Some key outcomes of the Hydration Science Lab include that more than 50% of children and 80% of older adults do not meet the daily dietary requirements for water intake. They’ve also uncovered that long term dehydration leads to chronic diseases, an issue faced by people living in extreme heat environments. Living in a desert, sweat evaporates quickly and makes fluid loss happen faster, while fast breathing and exercise in dry air also contribute to this loss. 

How do I properly hydrate in extreme desert heat like Phoenix Arizona? 

Knowing how much water to drink can be tricky for anyone since it really depends on your age, level of activity, and your climate. As we look at the proper hydration for desert climates, first note that the baseline hydration for the average adult is 64 ounces of water every day, which is roughly 4 to 6 20.3 fl oz PATH bottles of water. 

Now, given the extreme temperatures in Phoenix, you will want to consider the level of sweat that you lose when outdoors and the level of activity when you exercise. 

The Arizona Department of Health Services recommends the following.

• Drink a daily average of 8 cups = 2 liters = half a gallon of water.

• When working in the heat, drink 1 cup (8 ounces) of water for every 15 to 20 minutes of working in the heat, which equals 4 cups (24-32 ounces) every hour.

• Do not exceed 48 ounces in an hour, as it can cause a medical emergency by decreasing the level of salt in your blood too low.

• If outdoors for a prolonged period of time, drinking a balanced electrolyte can help support optimal hydration and keep you safe. 

One common challenge for people is remembering to hydrate consistently as they get wrapped up in their work or schoolwork. The suggestion in this case is to set an alarm or download a hydration app, like the myPATH app, with reminders to drink water at specific intervals. 

Of course, always keep filtered water available or be able to locate a nearby hydration station to keep your refillable bottle always topped off. The myPATH app can help you locate nearby water hydration stations throughout the country, as well as log a new station that you find to help someone else. 

Where can I find water fountains and water bottle refill hydration stations in Phoenix Arizona? 

Since hydration is so critical in Phoenix, government officials have taken the initiative to create a map that makes it easy to locate the nearest hydration station. 

Cooling & hydration stations in Phoenix Arizona

Hydration stations are meant for anyone in the city, you don’t need an ID, they are free to use, and you are encouraged to bring your refillable bottle.