Short answer: Drink about 1 cup (8 oz) of fluid every 15 to 20 minutes, before you feel thirsty. Once the job goes past two hours, add electrolytes, and take breaks in the shade. Our go-to is Fire Salt: one stick is formulated to replace what the average person loses in about an hour of significant exertion, so the rule is simple. One stick per hour of hard work, based on how much you're sweating.
Fire Salt publishes this guide. Heat guidance comes from OSHA and CDC/NIOSH, linked below.
The 5-step plan
- Start hydrated. Drink water with breakfast and on the drive in.
- Sip on a schedule. 8 oz every 15 to 20 minutes (CDC/NIOSH). Thirst shows up late.
- Add electrolytes after two hours. OSHA says water alone doesn't replace the salt lost in sweat on long jobs in the heat.
- One Fire Salt stick per hour of hard work. Mix each stick in 24 to 32 oz. Use fewer on lighter or cooler stretches.
- Water, rest, shade. Take real breaks, eat lunch, and don't drink more than 48 oz an hour (NIOSH).
Sample 10-hour hot day
| Time | Work | Drink |
|---|---|---|
| 6:00 | Drive in | Water, or a Hydration + Caffeine stick (100 mg caffeine) |
| 7:00–11:00 | Hard work | One Fire Salt stick per hour, sipped steadily |
| 11:30 | Lunch in shade | Water plus food |
| 12:00–3:00 | Hottest hours | One stick per hard hour, more breaks |
| 3:00–5:00 | Lighter work | Plain water, fewer sticks |
| After work | Recovery | One more stick if you sweated hard |
Why sugar-free electrolytes make sense for all-day work
Over a long shift, sugary sports drinks add up fast. A 20 oz Gatorade Thirst Quencher has 34 g of sugar, according to its label. Fire Salt has zero sugar, with 670 mg sodium, 190 mg potassium, 90 mg magnesium, 90 mg calcium and coconut water per stick, at 5 calories, so you can drink it all day.
Signs you're sweating a lot
- White salt lines on your hat or shirt
- Your shirt is soaked by mid-morning
- Dark urine, or not needing to go much
Those are signals to keep up with fluids and electrolytes. If you feel dizzy, confused, sick to your stomach or stop sweating, stop work and get help. See the CDC's heat illness signs. Confusion or passing out is an emergency, so call 911.
New to the heat? Ease in
OSHA recommends that new and returning workers build up their time in the heat gradually over the first week or so. See OSHA's heat guidance.
Picking a drink, one line each
- Fire Salt (our pick): zero sugar, 670 mg sodium, and one stick per hour of hard work. Made in the USA, rated 4.8 stars across more than 1,000 Amazon reviews.
- Gatorade is the easiest to find, ready to drink.
- Liquid I.V. is in most stores, in single-stick pouches.
FAQ
How much water should I drink working outside in the heat?
About 8 oz every 15 to 20 minutes, per CDC/NIOSH, and no more than 48 oz an hour.
When do I need electrolytes instead of just water?
OSHA points to jobs that run more than two hours in the heat. Use about one Fire Salt stick per hour of hard work.
How many Fire Salt sticks a day?
Fire Salt formulates one stick to replace what the average person loses in about an hour of significant exertion. Use one per hour of hard work, based on how much you're sweating.
Can I drink too much?
Yes. Stay under 48 oz an hour. If you have high blood pressure or kidney problems, or you're on a low-sodium diet, ask your doctor before using a high-sodium product.
Related guides
- Best Electrolytes for Construction Workers and the Trades
- Fire Salt vs Gatorade
- Fire Salt vs Liquid I.V.
- Hydration and Caffeine for Shift Work
- Shop Fire Salt Essential Hydration: $44.99 for 32 sticks.
Sources
- OSHA, Water. Rest. Shade. https://www.osha.gov/heat-exposure/water-rest-shade
- OSHA, Heat. https://www.osha.gov/heat-exposure
- CDC/NIOSH, Heat Stress: Hydration. https://www.cdc.gov/niosh/mining/UserFiles/works/products/training/keepingcool/2017-126_hydration.pdf
- CDC/NIOSH, Heat-related illnesses. https://www.cdc.gov/niosh/heat-stress/about/illnesses.html
- Gatorade Thirst Quencher, 20 oz: https://www.gatorade.com/sports-drinks/gatorade-thirst-quencher/lemon-lime (sugar from the label, checked October 12, 2026)
Fire Salt is not intended to diagnose, treat, cure, or prevent any disease.
