This summer has been hot! Due to our regions’ normally temped climate,
adjusting to the heat can be difficult for many. The heat can literally be exhausting
for those who are out working on the jobsite.
Here are some tips
for keeping cool and therefore safe.
HYDRATE, HYDRATE,
HYDRATE
·
Drinking a minimum of 6 to 8, 8oz glasses of
water per day is generally the requirement for staying hydrated under normal
conditions. When facing a consistent heat wave, our bodies need much more fluid.
I like to think of it as if I was an athlete in an 8 hour endurance race. My
body is under consistent stress and is sweating thus I need to consistently
hydrate.
·
Drink BEFORE you are thirsty. If you are
thirsty, you are already dehydrated.
·
Stay clear of iced coffee, tea and sodas with
caffeine and high sugar content. Caffeine is a natural diuretic and will cause
the body to lose water. Sugar beverages
cause your blood sugar to spike, making you jittery and then tired and
sluggish.
·
Keep water nearby and accessible.
APPROPRIATE CLOTHING
·
Light weight – cotton is best for breathing
·
Light color – helps reflect heat away from body
·
Cooling vests and cooling hard hat pads with
neck shades
REST BREAKS
·
Take rest breaks more frequently. Find some
shade or seek refuge in an air conditioned space if available.
PROPER FUELING FOR
THE BODY
· Keep meals small and frequent.
· When the body sweats it not only loses
water, potassium levels are also depleted. Here are some examples of potassium
rich and water packed whole foods that will fit nicely in the lunch box. Some
foods even have the benefits of both!
Potasium Hydrating
Tomatoes Celery
Banana Cucumber
Avocado Citrus fruits such as Oranges
& Grapefruit
Carrots Iceberg Lettuce &
green leafy vegetables
Oranges Radishes
Edamame Tomatoes
Papaya Bell Peppers
Raisins Cauliflower
Mango Broccoli
Cantaloupe Melons such as Watermelon, Honeydew
& Canteloupe
Strawberries Baby Carrots
Pears
Be sure to keep
an eye on your colleagues on the jobsite. Make sure everyone is remembering to
drink water and take breaks to cool down. Be sure to know the signs and
symptoms of dehydration and heatstroke.
Signs of dehydration
·
Dry mouth
·
Headache
·
Increased stress and agitation
·
Infrequent urination
·
Dark colored urine (you want clear to very lightly
colored urine!)
·
Difficulty concentrating
·
Increased blood pressure
·
Body swelling
Signs of heatstroke – Courtesy of The Mayo
Clinic
·
High body temperature - 104 F or higher is the
main sign
·
Altered mental state or behavior - Confusion,
agitation, slurred speech, irritability, delirium, seizures and coma
·
Alteration in sweating – Heatstroke brought on
by hot weather, skin will feel hot and dry to the touch. Heatstroke brought on
by strenuous exercise, skin may feel moist.
·
Nausea and vomiting
·
Flushed skin – skin may turn red as body
temperature increases
·
Rapid, shallow breathing
·
Racing heart rate – Pulse increases
significantly because heat places a tremendous burden on the heart to help cool
the body.
·
Headache – throbbing
What to do if you or a colleague has signs
of heatstroke – Courtesy of The Mayo Clinic
·
Call 911
·
Get the person into shade or indoors
·
Remove excess clothing
·
Cool person with whatever means available. Spray
with gardenhose, sponge with cool water, fan while misting with cool water,
place icepacks or cold, wet towels on the person’s head, neck, armpits and
groin.
By planning ahead for hot working conditions, jobsite crews
can stay safe during the heat of summer.
Tracy Cromwell is a Master
Builders Association member, Certified Integrative Nutrition Health Coach,
Public Speaker and the owner of Innovations In Anti-Aging, LLC. To find out
more about her company or how she can help you live a healthy and fulfilling
lifestyle, contact her at 425-999-6304 or tracycromwell@innovationsinantiaging.com You can also visit her website at www.innovationsinantiaging.com
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