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How Much Water to Drink When Working for Long Periods in Hot, Humid Weather

Water rules the lives of people, as well as other mammals. It makes up two-thirds of the body, so no one can go very long without it. Dangers of dehydration can be severe and include stroke, nausea and even death for some people. In general, the adequate amount of water varies from person to person and also differs depending upon the temperature, as well as the amount of exercise or work the person is doing outside. You can follow a few simple rules of water consumption to keep you well hydrated.

  1. Rule of Eight

    • A classic rule that most people are familiar with is eight glasses of water per day. Although the rule isn't specific to being outside, it becomes far more critical on a hot and humid day, especially if you exercise or work outside. Also called the "8x8 Rule," it states that people should drink at least eight glasses of water per day, each one consisting of eight ounces. On a hot day, especially one where you're working, the 8x8 rule may not provide sufficient enough intake.

    National Research Council

    • Recommendations for water consumption tend to change depending on the study. A study by the National Research Council suggests that more than eight glasses of water per day are necessary. Instead, it recommends roughly 2.7 liters for women and 3.7 liters for men, compared to 1.9 liters in eight eight-ounce glasses.

    Hot Days

    • You can compare being outside on a hot and humid day to a long bout of exercising. Ultimately, the body loses lots of water through sweat; what it doesn't lose through sweat, it will lose through urination. Most people should drink an eight-ounce glass of water to replenish 15 minutes worth of time exercising or in the heat.

    Dehydration & Sports Drinks

    • Dehydration is dangerous, and some of the first symptoms are fatigue and headaches. If you experience these symptoms, finding water is critical. The key to water consumption is to avoid the "feeling" of being thirsty, as this already means that your body is dehydrated.

      Although sports drinks might be tempting replacements, they can't adequately replace water under most circumstances. According to PBS, although sports drinks contain extra calories and can be beneficial to athletes practicing over a long period of time, they still don't provide the physical benefits of water.

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