With the warmer months approaching us it is important to keep ourselves hydrated. Consuming water throughout the day will help to keep our bodies working, keep our minds focused and reduce risk of heat related illnesses.
Drink Before Work
Being hydrated when you start work makes it easier to stay hydrated through
the day. Start your day off with drinking some water. If you are dehydrated when you start work, you may not be able to drink enough to catch up with your body’s need for water.
Drink During Work
Drink before feeling thirsty. By the time you feel thirsty, you are already
behind in fluid replacement. Dehydration is a primary contributor to
heat exhaustion.
Your work performance may suffer when you are dehydrated, even if you don’t notice.
It is recommended when working in the heat, drink 1 cup (8 ounces) of water every 15–20 minutes this translates to 1 litre (24–32 ounces) per hour.
Drinking at shorter intervals is more effective than drinking large amounts infrequently.
Do not drink more than 48 oz (1.5litres) 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.
If you work in an office or air conditioned space, you should also drink water frequently. Air conditioning units can also dehydrate you throughout the day.
Drink After Work
Most people need several hours to drink enough fluids to replace what they
have lost through sweat. The sooner you get started, the less strain you place
on your body from dehydration.
Hydrating after work is even more important if you work in the heat on a
regular basis. Chronic dehydration increases the risk for a number of medical
conditions, such as kidney stones.
However do not make all the drinks beers, make water the priority, as alcohol can increase the risk of heat illness.
What to Drink
Water will almost always maintain hydration during work in the heat, as long as you eat
regular meals to replace salt lost in sweat.
What not to drink
Energy Drinks -
Some 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. Drinking alcohol within 24 hours of
working in the heat can increase the risk of heat illness.