Avoiding The Heat!
- The hottest part of the day is between 10 a.m. and 4 p.m.
- If possible, work outside during the cooler times of the day.
- Take frequent breaks in the shade, by a fan, or in air-conditioning.
- Cool your skin by spraying water over your body.
- Take a cool bath or shower 1 to 2 times a day in hot weather.
- Drink plenty of water before, during, and after you are active to ensure maximize hydration.
- Drink 8 fl oz (250 mL) of water before being entering an active work cycle in the heat.
- Continue to drink moderate amounts of fluid every 15 to 20 minutes during the activity.
- Fluids such as rehydration drinks, juices, or water help replace lost fluids, especially if you sweat a lot.
- Drinks, such as sports drinks, that have electrolytes work best. Drink rehydration drinks or sports drinks, which are absorbed as quickly as water but also replace sugar, sodium, and other nutrients.
- Eat fruits and vegetables to replace nutrients.
- DO NOT drink caffeine or alcohol. They increase blood flow to the skin and increase your risk of dehydration.
- Stretching: If you have to stand for any length of time in a hot environment, flex your leg muscles often while standing. This prevents blood from pooling in your lower legs, which can lead to fainting. Wear support hose to stimulate circulation while standing for long periods of time to prevent swelling (heat edema).
- Observe Urination: Urine should be clear to pale yellow, and there should be a large amount if you are drinking adequately. You should urinate every 2 to 4 hours during an activity when you are staying properly hydrated. If your urine output decreases, drink more fluids.