Staying Hydrated in the Sun

Summertime is full of outdoor projects and enjoying fun under the sun. When working or playing outdoors, it’s important to make sure you stay hydrated to prevent any type of heat illness. Keep reading below to see some helpful hydration tips and things to steer clear of when you are outdoors for an extended amount of time.
 
Why is Hydration Important?
When you exert yourself for an extended amount of time, your body begins to sweat. This natural cycle is the way your body cools itself down to prevent over exhaustion and heat stroke. Staying hydrated helps keep your body full of liquids and minerals to allow yourself to sweat and make sure your body temperature does not rise too quickly.
 
Hydration Tips for Workers
Before you begin work, make sure to plan ahead if you are in the heat all day. Some helpful tips to remember are:

• Drink water continuously – try to have a glass of water every 20 minutes to make sure you stay adequately hydrated. OSHA recommends at least 32 ounces of water each hour when working
• Include electrolytes – if you are doing strenuous activities, try including electrolyte drinks to help replenish the loss of salt and other minerals through your sweat.
• Take frequent breaks – find a cool, shaded area to take frequent breaks and allow your body to cool down naturally. Provide cool water in these areas so workers can continue to hydrate even on break
• Bring a reusable water bottle – take your water with you with a reusable water bottle to make sure hydration isn’t only during break times

 
Some things to avoid on hot days include:

• Alcohol – since alcohol is a diuretic, your body will lose liquids more frequently and can lead to dehydration. Steer clear of this and any other types of diuretics
• High doses of caffeine – while normal amounts of caffeine are acceptable, high doses can add more strain on your heart creating problems for your organs
• Large meals – eating large amounts of hot, greasy food can be hard for your body to digest during warm days. Look for light, healthy options that can give you energy throughout the day

 
Staying hydrated is the best and safest way to combat heat illness when working outdoors. Be sure to hydrate continuously and avoid questionable drinks or meals to give your body the most it needs to keep cool. To keep the conversation going, download the Heat Stress Toolbox Talk (TBT) or comment below.

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