Beat the Heat &

Keep Your Cool

With summer continuing to heat up, the added danger of heat related illness on job sites continues to rise dramatically. Because workers are exposed to heat and humidity for prolonged amounts of time, the strenuous work that they do makes them prone to heat-related illness.

If workers spend the majority of their time doing roof work, road construction, or interior work with little ventilation, the risk increases exponentially. We have compiled a list of tips and tricks to help you beat the heat and stay safe on the job site this summer.

Stay HydratedKeeping hydrated is the best thing you can do for yourself during the summer months. Water should be your main source of hydration and should be consumed every 15-20 minutes. A good source to restore your electrolytes is sports drinks, like Powerade or Gatorade. Coconut water is an excellent way to hydrate, but if you don’t quite like the taste, just mix a little into your sports drink, and you get more hydration without the coconut water taste!

You should always avoid drinking coffee or sodas while on the job because of the included diuretics which will cause you to become dehydrated quicker.

Signs to Watch for: You may be experiencing dehydration if you have:

•Increased thirst

•Dry mouth

•Swollen tongue

•Inability to sweat

•Weakness

•Dizziness

If you experience any of these signs you should

immediately take a break and rehydrate.

Start Your Workday Earlier

If you start earlier, then you can end earlier and miss the sun at its peak time. The outside temperature usually hits its peak between 3:00 pm and 6:oo pm. By spending time on site earlier in the day you can spend as little time as possible outside in the sweltering heat.

Dress to Stay CoolWhat you wear does matter. Wearing light colored clothing helps reflect the suns rays off of you which will help you stay cooler. Lightweight, airy clothing is always a great option because it is breathable and won’t trap excess heat and moisture where you don’t want it.

Clothes made of natural fibers, like cotton are one of the best choices. Moisture wicking clothing is another great option because it draws the sweat out of your body which allows your body to cool quicker.

Take 5 By taking frequent breaks in the shade, you are reducing your risk of have a heat-related illness. Whenever you feel overheated or are feeling the symptoms of a heat stroke, you should take at least a 5 minute break in the shade to cool down. You can take this time to rehydrate with either water or a sports drink.

Signs of a Heat Stroke If you experience any of these symptoms, take a break in a shaded area and rehydrate:

•Continuous headache

•High body temperature

•Dizziness

•Inability to sweat

•Red, hot, and dry skin

•Muscle weakness or cramps

•Nausea

•Behavioral changes such as confusion or disorientation

•Rapid heartbeat

•Rapid, shallow breathing

Protect Your Skin Don’t forget about your skin while you are outside. Sunscreen is necessary even on cloudy and overcast days because UV rays can come through the clouds and cause sunburn. While working outside you should apply sunscreen every two hours to ensure that you are not getting burned.

Make sure that your sunscreen has either zinc oxide or titanium dioxide, and that it is sweat proof or waterproof to ensure that it does not come off during the day.

Watch Out for the Heat Index Both employers and employees should keep in mind the heat index and how it can affect your work environment. The heat index takes into account both air temperature and relative humidity to equate what the temperature feels like outside. If the heat index is too high, the risk of heat related illness will also be high and the proper precautions should be taken.

There are various ways to monitor the heat index, including checking local weather sites or downloading the app provided by OSHA. The app will tell you the risks of being outside in the current conditions and provides tips on what you should do to stay safe in the conditions.

The Best Ways to Keep Cool If you are able to maintain a stable internal body temperature, your risk for having a heat related illness will be reduced. In extreme heat, your body loses its ability to cool itself down, which is why your body sweats.

Try getting inside an air-conditioned space to help your body cool down. You can also apply cool, wet cloths to the back of your neck, wrists, and elbows.

If you are working in a space with poor ventilation, set up a few portable fans that will help keep the air circulating. You can also try personal cooling cloths that will help you stay cool.