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You should plan on bringing approximately one liter of water for every hour you will be outside and always have a back-up plan in case you get stranded or run out of water too soon (carry a cell phone, tell people where you are hiking, know where clean water is, etc.) If you are working outside, plan intermittent breaks out of the sun to recover and stay hydrated

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doi:10.1186/s12889-015-2198-z 22

Topical creams Bleaching creams may help reduce hyperpigmentation