Texas summers are hot, and for construction employees, the heat is even more dangerous than it is uncomfortable. Working in hot environments can lead to heat stress, a serious condition where your body struggles to cool itself down. This can quickly escalate into serious heat-related illnesses or even death. Dehydration occurs when you experience a lack of fluids and electrolytes, or the minerals your body needs to function and cool itself down. This condition is a major risk factor for heat stress, so staying hydrated is crucial for keeping your body functioning properly and avoiding these dangers.
Making hydrating choices
Regularly drinking plain, cool water and eating regular, nutritious meals throughout the day will help keep you hydrated in ideal conditions. You should also be mindful about what you do and do not drink, as this has significant effects on your hydration.
- Do not drink alcohol within 24 hours of working in the heat.
- Avoid drinks with added sugar and limit your caffeine intake.
- In heat stress situations, electrolyte replacement beverages, like sports drinks, can help you to hydrate more quickly.
Planning your hydration
The first step to staying hydrated is not waiting until you’re thirsty to drink. It’s also better to drink water throughout the day rather than drinking larger amounts of water less frequently. The Centers for Disease Control and Prevention (CDC) recommends the following hydration guidelines:
- Hydrate before you begin working in the heat.
- Drink 8 ounces of water every 15-20 minutes.
- Aim to drink 1 quart, or 32 ounces, of water each hour.
- Do not drink more than 48 ounces of fluids in an hour as this lowers the salt in your blood to dangerous levels.
Checking your hydration
Your urine is a visual indicator of your hydration level. A urine color test like the one found on the left side of this resource, shows a range of colors from light yellow to dark amber. If your urine is pale yellow or lighter, you might be adequately hydrated. Even so, it’s best to look for other warning signs of dehydration. Finding any of these signs means it’s time for a break and some water, or in serious or prolonged cases, medical attention:
- Your urine is approaching dark yellow, green, or any shade of amber
- Nausea, headache, muscle cramps or irritability
- Heavy sweating, dizziness, confusion, paleness or fainting
- Feeling thirsty, which is a late sign of dehydration
By prioritizing hydration, you’re giving your body a good defense against heat stress and helping yourself feel better while working in the heat.
