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Proper hydration provided by CDC NIOSH 

(National Institute for Occupational Safety and Health)

Proper hydration is essential to prevent heat-related illness, especially for those who are working outdoors. The Centers for Disease Control and Prevention have a host of tips to help you stay hydrated and healthy: 

• Consuming 64 ounces of water is generally recommended daily for an adult. Consult with your healthcare provider to confirm the right amount for you. 

• Consider also adding hydrating fruits and vegetables, soups, and other healthy liquids to supplement hydration. 

• Carry around a refillable water bottle to stay on top of your hydration throughout your day. 

• The best way to beat it is to drink before you get thirsty. If you’re thirsty, you’re already mildly dehydrated, and that can cause signs of dehydration like headache, fatigue, dizziness, and more. Dehydration can contribute to life-threatening illnesses like heatstroke.

• A good indicator of dehydration is urine color. The darker the color of urine, the more dehydrated the person is. Normal colored urine is pale yellow.  

• For short outdoor activities, cool potable water is sufficient. Drink 16-20 ounces of water before outdoor activity. Drink at least one cup (5-7 ounces) of water every 15 - 20 minutes while working in the heat.

• For longer outdoor activities that involve heavy sweating and last more than two hours, electrolyte-containing beverages such as sports drinks should be considered. Substantial loss of electrolytes can cause muscle cramps and other dangerous health problems.