The simple mantra of “drink more water” might be fine for the average person this summer, but for those working long hours on hot job sites, there’s more to consider.
- Drink water, and eat it too! Our daily fluid intake also comes from the foods we eat. Fresh fruits like grapes and peaches and vegetables like celery, cucumbers and lettuce can be between 70% and 95% water and are packed with nutrients.
- Know the difference between sports drinks and energy drinks. While it’s a good idea to grab a sports drink like Gatorade or Powerade to help replenish electrolytes lost while sweating, energy drinks like Red Bull and Monster are loaded with caffeine — sometimes more than coffee. Excess caffeine can put additional strain on your heart, which is the last thing you need on a hot day.
- Look at your medications: do any act as a diuretic? Many blood pressure medications that increase urination will put you at increased risk of dehydration if you aren’t staying hydrated. Consult your doctor if you have questions about your medications and how to stay safe working in the heat.
- Limit alcohol intake. Knowing you shouldn’t drink alcohol on the job is a no-brainer, but did you know tossing a few back the night before will contribute to dehydration the day after? Hangover symptoms like dry mouth, headache and a fast heartbeat are all part of the dehydration your body feels up to 24 hours after consuming alcohol — and yes, according to the Mayo Clinic, for some people just one drink can negatively impact sleep and result in a hangover.
Check out this tip sheet from the Occupational Safety and Health Administration (OSHA) for more information on staying hydrated to avoid heat illness.
Toolbox Talks
Focusing on proper hydration this time of year provides an opportunity to also talk about general nutrition (p. 165-66, available in English and Spanish) in the Toolbox Talks pdf, available on the SMOHIT website. Processed foods high in sodium can contribute to dehydration, so packing water-rich snacks like fruits and vegetables instead are a great choice, especially during the summer.