As the weather starts to warm up, it’s HUGELY important that you stay hydrated during the day. This goes for all of us, not just those working outside.
Thirsty?
Did you know that by the time you actually feel thirsty that you are already 2% dehydrated? Yikes! And once you are dehydrated, it’s hard to make up for that lost hydration.
Hydration experts from NIOSH, ACGIH and OSHA recommend drinking every 15 to 20 minutes — not just during rest breaks! The hotter it gets, the more you should drink. Temps nearing 100 degrees require drinking as much as four cups of water per hour.
Why Hydrate?
Staying hydrated helps to:
- Remove metabolic waste (ewh!)
- Lubricate your joints & keep your heart and muscles healthy
- Regulate your core body temperature
- Lessen strain on your cardiovascular system
- Lower heat-related illnesses and injuries
- Maintain focus
- Maintain posture
- Improve operational functionality
You Are At Risk
You are most at risk for dehydration if you:
- Work directly under the sun
- Work for hours at a time
- Wear PPE
Dehydration Warning Signs
Everyone should help each other watch out for the following warning signs of dehydration:
- Excessive fatigue
- Trouble focussing
- Sunken eyes
- Rapid heartbeat
- Dry mouth
- Extreme thirst
- Muscle cramps
- Sweets cravings
- Headaches
- Darkly colored urine (see chart below)
What Color Do You Pee?
Not All Liquid Is Created Equal
Water is the BEST CHOICE to keep you hydrated. Coffee, tea, soda, and energy drinks contain diuretics which make you pee more often and deplete your body of fluid. And, it goes without saying that you should NEVER drink alcohol while working.
Five Easy Hydration Tips
Hydration doesn’t have to be hard. And drinking liquids isn’t the only way to stay hydrated!
- Snack on fruits & veggies – 20% of your liquids daily come from food so snack on celery stick, tomatoes, melons, cucumbers, grapefruits, carrots, strawberries and cauliflower. YUM!
- Sip through a straw – Some folks find that drinking through a straw makes it easier to drink more water.
- Avoid dehydrating food & drinks – stay away from sweetened drinks and processed foods. Sugar requires a lot of liquid to process in your body. A soda may sound good but you’ll be even more dehydrated after drinking it.
- Bring a water bottle – Having a water source visible will encourage more drinking. Take frequent sips.
- Add flavor – Sometimes you crave something besides “boring” water. Add fruits or other water flavors to make it more enjoyable.
EHS Today provides a very good article, Construction Supplement: Hydration – Keeping Workers Cool and Comfortable, that gives a bunch more great info. Check it out.
