When it comes to staying hydrated on the job, it is important to hydrate before, during and after working. Drinking enough fluids is one of the most important things you can do to prevent heat illness.
- Make sure to drink before you feel thirsty. By the time you feel thirsty, you are already behind in fluid replacement. Dehydration is a primary contributor to heat exhaustion.
- When we become dehydrated, work performance can suffer whether it is from low energy or experiencing other symptoms like fatigue or headaches.
- When working in the heat, make sure to drink 1 cup (8 ounces) of water every 15–20 minutes.
- It is more effective to drink small amounts frequently than to drink large amounts infrequently.
- Do not drink more than 48 oz (1½ quarts) per hour! Drinking too much water or other fluids (sports drinks, energy drinks, etc.) can cause a medical emergency because the concentration of salt in the blood becomes too low.
When working in the heat remember to avoid:
Energy Drinks
- Many energy drinks contain much more caffeine than standard servings of coffee, tea, or soft drinks.
- Drinking several energy drinks per day can raise your caffeine levels enough to affect your heart. High caffeine levels can be risky when added to the strain placed on your body by heat.
Alcohol
- Alcohol can cause dehydration and puts a strain on your liver.
- Drinking alcohol within 24 hours of working in the heat can increase the risk of heat illness.
For prolonged sweating lasting several hours, or if you are feeling extra stressed, it is a good idea to add electrolytes to your water for better hydration, to replace salt lost in sweat, and support the adrenal glands. However, most sports drinks contain high amounts of sugar and other artificial ingredients. You can make your own electrolyte drink with the following recipe:
Homemade Electrolyte Drink
- Juice from half a lime or lemon (vitamin c)
- 2 cups of water
- 1 cup of coconut water (potassium)
- ½ teaspoon of sea salt or Himalayan salt (sodium)
- 2 tablespoons of honey or agave nectar
Source: https://www.cdc.gov/niosh/mining/userfiles/works/pdfs/2017-126.pdf