NIOSH says, “If in the heat 2 hours or less, drink 1 cup of water every 15 to 20 minutes.” OSHA says employers should provide cool water and, when heat stress is high, should require workers to take breaks. OSHA also says workers should be given a cool location where they can take breaks and recover from the heat.
Checked against official OSHA, NIOSH and eCFR pages on October 17, 2026.
How much rest and shade
OSHA says, “Breaks should last long enough for workers to recover from the heat.” It also says the length and frequency of rest breaks should increase as heat stress rises.
For outdoor work, OSHA says a cool break location might be a shady area, an air-conditioned vehicle, a nearby building or tent, or an area with fans and misting devices.
Who provides it
OSHA says employers should provide cool water for workers to drink. The construction sanitation rule, 29 CFR 1926.51, states: “An adequate supply of potable water shall be provided in all places of employment.”
Free tool: water and break reminder
Enter heat exposure from 0.5 to 2 hours. The water result uses the NIOSH rate quoted above.
Example using made-up hours: For 1 hour in the heat, the same rule gives 3 to 4 cups because 60 divided by 20 is 3 and 60 divided by 15 is 4. The rest reminder is to take breaks in a cool location and increase their length and frequency as heat stress rises.
Heat gear you buy yourself
A cooling towel is optional. It does not replace employer controls, cool water, rest or a cool break area. Ask your employer before buying one.
FROGG TOGGS Chilly Pad Instant Cooling Towel, 33 x 13, Hi-Vis Lime Green
It does not replace water, rest and shade.
As an Amazon Associate, Tsai Electro earns from qualifying purchases.
See the Chilly Pad on AmazonPrices and stock change on Amazon, so check the listing before you buy.
Product details come from each Amazon listing, checked October 16, 2026.
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