During the hot summer months, it is important to take care of yourself when you are
outside. Some important tips to remember about heat stress and hydration include:
Know your limits in the heat, drink more fluids, take breaks often, and watch for
symptoms of heat related illnesses
Eat healthy meals before yard work to keep you energized
Block the sun, wear sunscreen and a wide brimmed hat to keep the sun off your face,
head, ears, and neck
The hours between 10 a.m. and 4 p.m. have the most UV exposure in the United States
Stay hydrated, so drink plenty of water
Heat stress
Check it out!! 鈥� this app is, 鈥渁 useful resource for planning outdoor work activities based on how
hot it feels throughout the day.鈥� It gives the user a visual representation of the
current heat index and the risk levels for your specific location. It is available
on the Apple App Store or Google Play.
While the Occupational Safety and Health Administration focuses on workplace safety,
you can still check out their website to learn more about Heat Stress with this guide.
What personal protective equipment is effective in minimizing heat stress?
Reflective Clothing
Auxiliary Body Cooling Ice Vests
Wetted Clothing
Water-cooled garments
Circulating Air
What Administrative or work practice controls may be used?
Acclimatize Workers
Replace Fluids
Reduce Physical Demands
Provide Recovery Areas
Reschedule Hot Jobs
Monitor Workers
For additional resources check out the Centers for Disease Control and Prevention
/ National Institute for Occupational Safety and Health webpage,
Hydration
鈥淪o how much fluid does the average, healthy adult living in a temperate climate need?
The determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women"
The Mayo Clinic is a not-for profit organization, whose mission is, 鈥淚nspiring hope
and promoting health through integrated clinical practice, education and research.鈥�
Check out their information on .
Benefits of Water Include:
Helps get rid of body waste through urination, perspiration, and bowel movements
Keeps your temperature normal
Lubricates and cushions joints
Protects Sensitive Tissues
The U.S. Department of Veterans Affairs has this informational handout about the benefits
of water and dehydration warning signs -
Dehydration Warning Signs:
Nausea
Vomiting
Headaches
Elevated body temperature
Dry or chapped lips and tongue
Dry skin
Water Retention Problems
Muscle or joint soreness
Hoarse voice
Constipation
Restlessness
Muscle Cramps
Low-Volume and/or dark colored urine
Light-headedness and loss of energy
The U.S. Department of Agriculture, provides 鈥渓eadership on food, agriculture, natural
resources, rural development, nutrition, and related issues based on public policy,
the best available science, and effective management.鈥� Check out their webpage and
learn more about
The Centers for Disease Control and Prevention,
Tap or Bottled Water 鈥� 0 Teaspoons of Sugar
Sports Drink 鈥� 2 Teaspoons of Sugar
Sweet Tea 鈥� 8.5 Teaspoons of Sugar
Cola 鈥� 10.25 Teaspoons of Sugar
Orange Soda 鈥� 13 Teaspoons of Sugar
Tips to Drink More Water:
Carry a water bottle with you and refill it throughout the day
Choose water over sugary drinks
Opt for water when eating out. You鈥檒l save money and reduce calories.
Add a wedge of lemon or lime to your water. This can help improve the taste and help
you drink more water than you usually do.
