After work , you need to continue drinking to replace fluid losses. Thirst always underestimates fluid needs , so you should drink more than you think you need. Rehydration is enhanced when fluids contain sodium and potassium, or when foods with these electrolytes are consumed along with the fluid. Sodium lost in sweat is easily replaced at meals with liberal use of the salt shaker. Unacclimatized workers lose more salt in the heat so they need to pay particular attention to salt replacement.
Excessive salt can cause stomach distress, fatigue, and other problems.
Make potassium-rich foods like bananas and citrus fruits a regular part of your diet, and drink lots of lemonade, orange juice, or tomato juice. In fire camp, limit the amount of caffeine drinks such as coffee and colas because caffeine increases fluid loss in the urine. Avoid alcoholic drinks. They also cause dehydration. Avoid sharing water bottles except in emergencies.