Smart Hydration Tips for Working in Extreme Heat

1. Start Early, Hydrate Early
   Begin drinking water before your shift starts. Don’t wait until you’re thirsty.
2. Drink Small, Frequent Sips
   Aim for about 1 cup (8 oz) of water every 15–20 minutes, rather than chugging a bottle all at once.
3. Don’t Skip the Electrolytes
   For long hours in the sun, plain water might not be enough. Use drinks like electrolyte tablets, sports drinks, or coconut water to replenish lost minerals.
4. Avoid Caffeine and Energy Drinks
   These can act as diuretics and worsen dehydration. Stick to water or electrolyte-rich beverages.
5. Take Shaded Breaks
   Cooling off helps reduce how much fluid you lose through sweat. Use rest periods to hydrate and lower your core body temperature.
6. Eat Hydrating Foods
   Watermelon, oranges, cucumbers, and strawberries are packed with water and can help support hydration.
7. Dress for the Heat
   Wear light-colored, loose-fitting, breathable clothing and a wide-brimmed hat to reduce your sun exposure and sweating rate.