How Much Water Should Cannabis Workers Drink in Extreme Heat?

Apr 21 2025

Written by

Cannabis Risk Manager

How to Stay Hydrated: A Guide for Cannabis Workers in Extreme Heat

Cannabis workers, particularly those involved in outdoor cultivation, harvesting, and processing, face unique challenges when it comes to staying hydrated in extreme heat. The cannabis industry often requires employees to work long hours in direct sunlight, sometimes under sweltering temperatures. Whether you’re tending to crops in the field or handling other tasks outdoors, hydration is a key factor that can directly affect your health, performance, and safety.

Why Hydration Is Critical for Cannabis Workers in Extreme Heat

Extreme heat can cause dehydration, which impairs the body’s ability to regulate temperature and perform basic functions. The body relies on sweat to cool down, and without sufficient water intake, it can quickly become overheated, leading to heat-related illnesses such as heat exhaustion or heat stroke. For cannabis workers, staying properly hydrated isn’t just about comfort – it’s about staying safe and working effectively in harsh conditions.

The Occupational Safety and Health Administration (OSHA) recognizes the importance of hydration in extreme temperatures, particularly for outdoor workers. The recommendations for hydration are based on the need to compensate for the fluid loss that occurs from sweating. Staying hydrated not only supports your physical well-being but also ensures that your workday isn’t cut short due to heat-related health issues.

How Much Water Do You Need in Extreme Heat?

If you’re planning to spend time in extreme heat – whether you’re just resting or working – it’s important to stay ahead of your hydration needs. The general recommendation is to drink one 16-ounce bottle of water per hour. This amount can help maintain hydration levels and replenish fluids lost through sweat.

However, if you’re working outdoors in the hottest parts of the day – typically between 10 a.m. and 7 p.m. – you’ll need to up your intake. During these hours, when the sun is at its peak and the heat is intense, aim for nine 16-ounce bottles of water to stay hydrated throughout the day. This ensures that your body has enough water to stay cool and maintain energy levels, especially during physical activities.

But what happens if you’re actually working in the heat, rather than just resting? In such cases, hydration needs increase significantly. If your day is filled with physical labor, such as planting, pruning, harvesting, or moving heavy equipment, you should double the amount of water you’re drinking. That means you should aim for two 16-ounce bottles per hour, or about 32 ounces of water every hour while working outdoors.

The additional water intake accounts for the extra energy spent during physical exertion and the higher amount of sweat produced while moving or lifting in the heat. By following these guidelines, you can reduce your risk of dehydration and heat-related illnesses.

Factors That Affect Hydration Needs

While these general hydration guidelines are helpful, it’s important to remember that individual hydration needs can vary based on several factors. Certain medical conditions, physical fitness, and age can all impact how much water you should be drinking.

Medical Conditions: If you have certain medical conditions such as diabetes, heart disease, or kidney problems, you may need more water than someone without those conditions. Medications you’re taking can also affect your body’s ability to regulate fluids. If you are on medications that alter your body’s fluid balance or increase your susceptibility to dehydration, be sure to consult your doctor about your hydration needs.

Physical Conditioning: A worker’s level of physical fitness can also play a role in how much water is required. Those who are in better physical shape tend to sweat more efficiently, but they may also need to drink more fluids to replace the higher volume of sweat. Workers who are used to physical exertion may also have a higher tolerance for heat but still need to stay vigilant about hydration.

Age: Age can be another factor that influences hydration needs. Older workers may have a reduced ability to feel thirsty or maintain fluid balance, which increases their risk of dehydration. Additionally, older individuals may experience slower recovery times from heat exposure and dehydration, so extra attention to hydration is critical.

Hydration Tips for Cannabis Workers

Here are some practical hydration tips that can help you stay safe and healthy while working in extreme heat:

Start Hydrating Early

Don’t wait until you’re out in the sun to start drinking water. In fact, it’s a good idea to begin hydrating at least an hour before you go outside. This ensures that your body is properly prepared for the physical demands of heat exposure. Drink water in the morning and continue sipping throughout the day to stay ahead of your hydration needs.

Avoid Caffeine and Alcohol

Caffeinated drinks and alcoholic beverages are diuretics, meaning they cause you to urinate more frequently, which leads to fluid loss. When working in extreme heat, these drinks should be avoided as they can exacerbate dehydration. Stick to water or drinks that help replenish electrolytes, such as sports drinks (without excessive sugar).

Incorporate Electrolytes into Your Hydration Routine

In extreme heat, you not only lose water but also important electrolytes like sodium, potassium, and magnesium through sweat. It’s crucial to replace these minerals to maintain proper hydration and muscle function. Consider incorporating electrolyte-rich drinks into your routine or adding electrolyte tablets to your water. Coconut water is a natural alternative that is rich in potassium and other electrolytes.

Drink in Small Sips Throughout the Day

Instead of chugging large amounts of water all at once, aim to drink small sips regularly throughout the day. This approach allows your body to absorb the water more efficiently and ensures that you don’t become overwhelmed by the liquid. Carry a water bottle with you and take a sip every 15-20 minutes to maintain hydration levels.

Monitor Your Urine Color

A simple way to monitor your hydration status is by checking the color of your urine. If it’s pale yellow, you’re likely well-hydrated. However, if it’s dark yellow or amber, it may be an indication that you need to drink more water.

Take Frequent Breaks in the Shade

If you’re working outdoors in the heat, make sure to take breaks in the shade or a cool area to allow your body to recover. During these breaks, focus on drinking water and resting. Avoid pushing yourself too hard in the heat, as overexertion can lead to heat exhaustion.

Wear Light, Breathable Clothing

Although this tip isn’t directly related to hydration, wearing the right clothing can help prevent excessive sweating and allow your body to regulate its temperature more effectively. Opt for light colored, loose fitting clothing made of breathable materials to help keep you cool.

Staying hydrated is one of the most important things you can do to protect yourself from heat-related illness while working in extreme temperatures. By following these hydration guidelines and staying proactive about your fluid intake, you can help ensure that you remain safe, healthy, and productive.

Whether you’re working in the cannabis industry or any other outdoor job, hydration should always be a priority when working under the hot sun. Remember, it’s better to drink water regularly throughout the day than to wait until you feel thirsty. By doing so, you’ll keep your body cool, maintain energy levels, and protect your health in even the hottest conditions.