Be Sure to Start the Work Day Hydrated

Hydrating Before Work

Dehydration contributes to heat-related illnesses. Being hydrated before you start work makes it easier to stay hydrated through the day. If you are dehydrated when you start work, you might not be able to catch up with your body’s need for water.

Hydrating During Work

By the time you feel thirsty, you already are behind in fluid replacement. Remember the following best practices when working in hot environments:

• Make sure to drink 1 cup (8 ounces) of water every 15-20 minutes. This equals around 1 quart (32 ounces) per hour.

• Drinking water at shorter intervals is more effective than drinking larger amounts infrequently.

• Do not drink more than 1.5 quarts (48 ounces) per hour. Drinking too much water or other fluids, such as sports or energy drinks, can cause lower sodium levels in the blood.

Water is the best thing to drink. Energy drinks often contain caffeine, and high caffeine levels can place added strain on your body.

Hydrating After Work

It usually requires several hours to drink enough fluids to replace what we has been lost through perspiration.

The sooner you begin hydrating, the less strain dehydration places on your body. Hydrating after work is even more important, if you work in the heat on a routine basis. Chronic dehydration increases the risk of medical conditions, such as kidney stones.

Things to Remember

• Water is the best thing to drink. Energy drinks often contain caffeine, and high caffeine levels can place added strain on your body.

• In general, eating regular meals with adequate water intake is sufficient to maintain water and electrolyte balance. For periods of perspiration lasting several hours, sports drinks with electrolytes are another option to replace the salt lost during perspiration.

• Be aware that heavy consumption of sports drinks will add unnecessary calories to your diet due to the added sugar.

Reference: Publication No. 2017-126, Centers for Disease Control and Prevention.

Source: Joe Mlynek, president and safety and loss control consultant for Progressive Safety Services LLC, Gates Mills, OH; 216-403-9669; and content creation expert for Safety Made Simple, Olathe, KS.