Just how much water do you need in extreme heat?

If you’re planning to spend any time out in the extreme heat, even just resting, you’re going to want to drink one 16-ounce bottle of water per hour to keep your body hydrated. You should start hydrating well before you spend time in the sun.

That means if you’re out during the hottest parts of the day, between 10 a.m. and 7 p.m., you want to put down nine 16 oz. bottles total!

And if that time is spent outside working, double that number. Be ready to drink two 16-ounce bottles per hour. That’s the amount the Occupational Safety and Health Administration recommends to outdoor workers in extreme heat.

Certain medical conditions, physical conditioning, and age may increase those totals. Some drugs you may be taking may negatively affect your tolerance to heat and your body’s natural cooling system.

Stay away from caffeinated and alcoholic drinks!

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