Hydration Tips for Indoor & Outdoor Workers

Proper hydration is essential for preventing heat illness, maintaining productivity, and ensuring overall well-being.

As temperatures rise, especially during summer months, it’s crucial for workers both indoors and outdoors to stay adequately hydrated. ??

To figure out if heat stress is too high, employers should consider the job, the environment, and the worker as outlined by OSHA which recommends the use of wet bulb globe temperature (WBGT) monitor to measure workplace environmental heat.

Here are some practical tips and reminder to share with your workers to stay safe and hydrated on the job:

1. Drink Water Regularly

Don’t wait until you’re thirsty to start drinking water. By the time you feel thirsty, you might already be dehydrated. Focus on drinking water before, during, and after work.

When working in the heat, aim to drink 1 cup (8 ounces) of water every 15-20 minutes. This amounts to about 32 ounces per hour but be careful not to exceed 48 ounces per hour to avoid water intoxication.

2. Avoid Caffeine and Alcohol

Both caffeine and alcohol can dehydrate your body, making it harder to stay hydrated. Try to avoid these beverages, especially when you’re working in hot environments.

3. Eat Hydrating Foods

Incorporate fruits and vegetables with high water content into your diet. Along with continuous drinking, take your scheduled meal breaks to help replace electrolytes lost through sweat. Foods like watermelon, cucumbers, and oranges are excellent choices to help maintain hydration levels.

4. Use Electrolytes

Support your hydration with electrolyte drinks or packs. Electrolytes like sodium, potassium, and magnesium are essential for maintaining fluid balance in your body. Products like Drink LMNT can be a convenient way to replenish these vital nutrients.

5. Rest in Shade

Take regular breaks in cool, shaded areas to help your body cool down and recover from the heat. This is especially important for outdoor workers who are exposed to direct sunlight.

6. Wear Appropriate Clothing

Choose lightweight, light-colored, and breathable fabrics. These types of clothing allow your body to cool more efficiently and reduce the risk of heat stress. Avoid dark-colored and heavy materials as they can trap heat.

7. Monitor Urine Color

A simple way to check your hydration status is to monitor the color of your urine. Dark urine is a sign of dehydration. Aim for a light, pale color which indicates proper hydration.

8. Report Symptoms Early

Don’t ignore the signs of heat stress. If you start to feel dizzy, fatigued, or nauseous, or experience symptoms like headache, muscle cramps, or excessive sweating, it’s important to report these symptoms immediately. Early intervention can prevent more serious heat-related illnesses.

Staying hydrated is a vital part of maintaining health and productivity in high-heat environments. By following these practical tips, workers can better manage their hydration and reduce the risk of heat illness. Employers should also encourage these practices and provide the necessary resources to ensure their teams stay safe and hydrated on the job.

Additional solutions like Kadeya's closed-loop beverage vending for industrial worksites can make hydration fun & exciting for workers, increasing overall water intake. On average workers report drinking 41% more water after Kadeya stations were installed at their workplace. Learn more at kadeya.com