Stay Hydrated When Working in the Heat

I’m no stranger to working in extreme heat. It can feel very uncomfortable and can even become dangerous when working with heavy machinery.

Staying hydrated is important for maintaining physical and mental performance, especially when working in hot environments. When you sweat to cool your body, you lose fluids and electrolytes that need to be replaced to prevent dehydration. Dehydration can lead to fatigue, dizziness, and muscle cramps, and even be dangerous if left unchecked.

6 Tips for Staying Hydrated When Working in the Heat

1. Drink plenty of water throughout the day: Water is the most obvious choice for staying hydrated and the most effective. Carry a water bottle with you and aim to drink at least 8 ounces of water every hour you work.
   
   If you’re in the market for a construction-grade water bottle, check out my recent post on the Best Water Bottle For Construction Workers & Types To Avoid article here.
   
2. Avoid sugary drinks: Sugary drinks can contribute to dehydration because they can cause you to lose more fluids through urine. Stick to water, low sugar and unsweetened electrolyte drinks, or low-fat milk.
   
   I often get asked about natural sugars, artificial sugars, and the best sugar substitutes. Check out a few recommended reads below:
   
   Allulose vs. Monk Fruit: The Mighty Under Dogs of Sweeteners
   Why is Allulose Expensive? [Cost Analysis]
   Aftertaste From Artificial Sweeteners Explained
   Natural Sweetener for Coffee That Won’t Ruin the Taste
   The Taste of Coffee Without Sugar Explained!
   
3. Eat hydrating foods: In addition to drinking fluids, you can also stay hydrated by eating foods that are high in water content. Some examples include watermelon, cucumbers, and citrus fruits.
4. Wear lightweight, breathable clothing: Wearing too heavy or not breathable clothes can cause you to sweat more and become dehydrated faster. Opt for lightweight, loose-fitting clothes made from natural fibers like cotton.
5. Take breaks in the shade: If possible, take breaks in a cool, shady area to give your body a chance to rest and rehydrate.
6. Use a portable misting fan: A portable misting fan can help cool you down and increase the evaporation of sweat, which can help you stay hydrated. They’re getting quite popular, and you can find them at Home Depot or on Amazon for a reasonable price. Froemens, your workers will love you! And it will improve productivity.
   
   Here is a cool hack for misting fans: Dump ice into the water bucket will enhance your cool down.

Besides Water, What to Drink to Stay Hydrated When Working in the Heat?

1. Electrolyte drinks: Sports drinks like Gatorade and Powerade contain electrolytes like sodium and potassium, which are lost through sweat. These can be helpful for replacing electrolytes and hydrating the body, especially if you are sweating heavily. Low to zero-sugar versions may be a better option for you.
2. Coconut water: Coconut water is a natural source of electrolytes and a good source of potassium. It’s a good option for those who want a hydrating drink free of artificial sweeteners and colors.
   
   In a recent article, I compare Gatorade to coconut Water where I explore nutrition, benefits, & more.
   
3. Low-fat milk: Milk is a good source of fluids and contains electrolytes, making it a hydrating choice for those who can tolerate dairy.
4. Herbal teas: Herbal teas can be hydrating and provide a refreshing change from plain water. Just be sure to choose a caffeine-free variety, as caffeine can contribute to dehydration.

Following these tips can help prevent dehydration and maintain optimal performance while working in the heat. Remember to listen to your body and pay attention to your thirst levels. If you are feeling thirsty, it’s a sign that you need to drink more fluids.