When working in extreme heat and humidity, a person can lose three to four liters of water per hour, or as much as ten liters per day. The effects of dehydration begin when a body loses just 1% of its weight in water and become life-threatening at 10% loss.
Follow the basic guidelines of "Water, Rest, Shade" when outdoors for extended time periods.
Stay Hydrated
- Drink 16-20 oz. of water 2-4 hours prior to working in the heat.
- Plan to bring 1.0 to 1.5 liters of water for every hour to be spent working in the heat.
- Drink 8-12 oz. of water every 15 minutes when working in the heat.
- Use work-rest cycles.
- Use the NIOSH heat safety tool to determine your risk.
- Use the hydration self-assessment tool.
- If work in the heat exceeds 60 minutes, consume a 20 oz. sports drinks (e.g., Gatorade, Powerade) in addition to your water consumption to replenish lost electrolytes.
Heat Illness Can Be Deadly
Remember to:
- Drink water often, even if you aren’t thirsty
- Rest in the shade or A/C to cool down
- Report heat symptoms early
- Know what to do in an emergency