- Stay Hydrated: Drink water frequently throughout the day, even if you're not feeling thirsty. Avoid excessive caffeine and sugary beverages, as they can contribute to dehydration. Also, drink water and hydrating beverages with electrolytes (and little or no sugar) to maintain proper hydration effectively.
- Take Regular Breaks: Schedule frequent breaks in shaded areas to rest and cool down. Use this time to hydrate and recharge. It may also be helpful to talk to your employer about planning your work for a location with ample shade or investing in a tent or other sunshade that can be brought to your location.
- Wear Appropriate Clothing: Prioritize lightweight, loose-fitting, and light-colored clothing that helps reflect sunlight. Don't forget to wear a wide-brimmed hat and sunglasses for extra protection.
- Apply Sunscreen: Use a broad-spectrum sunscreen with a high SPF to shield your skin from harmful UV rays and reapply it regularly.
- Use Cooling Accessories: Employ cooling towels, fans, and personal misters to lower your body temperature during breaks.
- Plan Work Tasks: Schedule physically demanding tasks for cooler parts of the day, such as early mornings or late afternoons. Communicate with your employer to make sure they understand your needs regarding the heat and your safety.
- Monitor Your Body: Be vigilant about recognizing early signs of heat-related illnesses, like dizziness, nausea, and confusion. If you experience these symptoms, seek shade and rest. Do not fear negative job consequences when experiencing heat-related health symptoms – no job is worth sacrificing your health.
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Time of Day
Breakfast (6am - 8:30am)
Late Morning (8:30am - 11:30am)
Lunch (11:30am - 12:30pm)
Early Afternoon (12:30pm - 4pm)
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