Hydrate Scientifically to Prevent Heatstroke! Essential Heat Injury Prevention and Hydration Schedule for Work and Exercise

In high-temperature environments, scientific hydration is key to preventing heat injuries during work or exercise. Here's a guide to heatstroke prevention and hydration for daily life, during activities, and after activities: Recommended Daily Basic Water Intake • General Adults: Daily basic water intake should be Body Weight (kg) × 30-35 ml (e.g., a 60kg person needs about 1,800-2,100 ml). • For those working or exercising in high temperatures: Due to significant sweating, an additional 1,000-2,000 ml of fluids and electrolytes should be supplemented daily. Heatstroke Prevention Hydration Schedule for Work and Exercise Hydration should follow the principles of 'regular timing, fixed quantity, and slow consumption.' Never wait until you're thirsty to drink water: 1. Before Activity (2 hours prior): Drink 400-600 ml of fluids in portions to pre-hydrate your body. 2. During Activity (every 15-20 minutes): Regularly replenish with 150-200 ml of fluids. • If activity exceeds 1 hour or involves heavy sweating, half of the fluid intake must be replaced with electrolyte drinks or sports beverages to maintain sodium-potassium balance and prevent water intoxication. 3. After Activity (within 2 hours): Check your weight loss. For every 0.5 kg of body weight lost, replenish with approximately 450-675 ml of fluids and adequate electrolytes until urine color returns to clear light yellow.