09/04/2026
☀️ STAY AHEAD OF THE HEAT—HYDRATE! 💧
During strenuous activity in hot weather, the body can lose around 1 liter—approximately 34 ounces—of fluid per hour through sweat, and some people may lose even more.
Don’t wait until you feel thirsty. When working or exercising in the heat:
💧 Drink approximately 8 ounces of water every 15–20 minutes—about 24–32 ounces per hour.
💧 Drink small amounts regularly instead of consuming a large amount all at once.
💧 Hydrate before going outside and continue replacing fluids after the activity ends.
What about sports drinks?
Water should remain your primary source of hydration. Sports drinks can help replace electrolytes during several hours of heavy sweating or prolonged physical activity, but they should not completely replace water. Many contain large amounts of sugar, so alternate them with water and choose lower-sugar options when possible.
Avoid alcohol and limit beverages containing large amounts of caffeine or sugar while working in the heat. Also, do not force excessive fluids—generally, you should not consume more than 48 ounces in one hour.
Watch for signs of heat illness, including headache, dizziness, nausea, weakness, heavy sweating, confusion, or fainting. Confusion, altered behavior, slurred speech, seizures, or loss of consciousness may indicate heat stroke—call 911 (tel:911) immediately.
Stay cool. Take breaks. Drink water. Look out for one another.
Slater-Marietta Fire District
Prevention • Partnership • Education
