Work Outside in the Heat? How To Stay Healthy and Hydrated

As little as a 2 percent decrease in your bodily fluids can result in a 10–20 percent deficit in your performance.

Hydration Timeline

• By the time you’re thirsty, you’re already dehydrated!
• Know your sweat rate and weight before work
• Bring your own water bottle and monitor your fluid loss and consumption

Know the Symptoms

Dehydration occurs when you lose more fluids than you take in. Symptoms include:

• Thirst
• Fatigue
• Dark urine
• Muscle cramps
• Dry mouth

Hyponatremia occurs when you drink too much water and your blood sodium drops to dangerously low levels. Symptoms include:

• Change in mental status
• Muscle cramps
• Vomiting
• Headache
• Fatigue
• Seizures

Tips To Stay Hydrated

• Schedule hydration breaks and follow the hydration timeline.
• Avoid caffeinated drinks and sugar.
• Eat balanced meals.
• Know you will lose more sodium and fluids during a hot day.
• Pay attention to your urine color.

Urine Color

• Very pale yellow: Optimal color, hydrated
• Light yellow: hydrated
• Bright yellow: Drink water within an hour.
• Dark yellow: Dehydrated.
• Very dark amber/burnt orange: Seek medical aid; may indicate blood in urine or kidney disease

Avoid Overheating

Do not wear sweat-wicking clothing. Sweat naturally cools the body down and the sweat-wicking absorbing material counters your body’s effort to do this. Wear loose-fitting cotton on extra hot days.

Take breaks in the shade or indoors while consuming water.