Staying Healthy in the Desert

By Lee Ann Hamilton and Angelo Ercia

The Sonoran Desert is known for its hot daytime temperatures, low humidity, intense sunlight, desert creatures, and unique vegetation. The staff at Campus Health would like to share a few tips for staying healthy, cool, and safe while you or your student is here, especially during the warmer months (May-September). If you have any questions, feel free to contact us or check out our website (it has lots of good health information) at www.health.arizona.edu.

1. Drink Plenty of Water
   

It is important to drink enough water on a normal basis when you are in the desert. A healthful amount is 8-10 eight ounce glasses per day. That’s over 64 ounces (2 liters) of liquid. It’s O.K. to drink juice or milk to meet your fluid needs. Don’t count caffeinated drinks (colas, coffee, teas) or alcohol in total.

Always carry extra drinking water in your car if you are driving in the desert, away from urban areas. There are many “wide open spaces” in Arizona that don’t have a Circle K or gas station around for many miles. If your car breaks down, you’ll need to have enough water to sustain you in the heat.

2. Prevent Heat-Related Illness

A combination of inadequate consumption of water, physical exertion, excessive heat, and low humidity can cause health problems. Heat-related illnesses include:

• Heat rash: Occurs when the sweat ducts to the skin is blocked or swells. It causes discomfort and itching.
• Heat cramps: Can occur after extraneous exercise or working in a hot environment. It causes painful, brief muscle cramps.
• Heat syncope: Occurs when your blood pressure is low. As a result, you may feel lightheaded, paleness, cool and most skin, faint suddenly, and lose consciousness. 
• Heat exhaustion: Occurs when a person can’t sweat to cool the body. Symptoms include: nausea, dizziness, fainting, fatigue, and weakness.
• Heatstroke: Occurs when the body cannot regulate its own temperature and the body temperature rises over 105 degrees Fahrenheit. Symptoms include: stop sweating, confused, and has a body temperature 105 degrees Fahrenheit or above.

Heat stroke is a medical emergency. Even with immediate treatment, it can be life-threatening or cause serious long- term problems. Call 911 if you suspect someone is having a heat stroke.

Remedies for these conditions are: resting, drinking water, and eating some food to restore electrolytes (sodium and potassium in particular) to the body.

3. Protect Your Skin

Overexposure to the sun can lead to sunburn, blisters, and (over the years) early wrinkling and skin cancer. If you are untanned, fair-haired, fair skinned, and light-eyes (blue or green) you are at a greater risk for sunburn and its complications.

Things to do to protect yourself:

• Avoid sun exposure when it is most intense between the hours of 10am-3pm.
• Cover up if you must be outside. Wear long sleeves and pants, a wide-brimmed hat, and sunglasses with ultraviolet (UV) protection.
• Use sunscreen with an SPF (sun protection factor) of 15 or greater. For sunscreen to work best, apply it 30 minutes proper to sun exposure. Reapply after several hours in the sun.

4. Allergies

There are many pollens and molds that can induce allergies especially in the spring and summer season in Tucson. Some people are more susceptible to allergies because they inherited it or just developed it during their life. Either way, here are some tips that can bring relief:

• Minimize exposure to pollen and mold by keeping your windows closed.
• Stay indoors when the pollen count is highest, which is between 5am-10am.
• Wear a pollen mask and/or avoid yard work when possible.
• Avoid alcohol because it increases mucus production and cigarettes, which irritates eyes and lungs.
• Keep your bedroom dust free.
• Try medications to control your symptoms. 

5. Newcomers to the Desert

Living in the desert takes some adjustment. Newcomers to the desert find that their skin is much drier and they often lack the energy they are accustomed to feeling. While most people do adapt quite easily, it can take others weeks to “acclimatize” to living in the desert. Take it easy when exercising or working outdoors and remember to drink plenty of water.  

Overdoing it or failing to take the necessary precautions – especially during the hot months - can be hazardous to your health. Practicing the aforementioned tips and a little common sense will help you stay healthy and enjoy our beautiful Sonoran Desert year round.