Staying Cool: Preventing Heat Stroke At Work

Working outdoors in hot weather can be dangerous, with heat stroke and heat exhaustion

Recognise the signs of heat stroke and heat exhaustion

Heat exhaustion and heatstroke are two different conditions, but they are related. If you have symptoms of heat exhaustion and don't act quickly to cool your body down, you can develop heatstroke. Heatstroke is a very serious, potentially deadly condition that can permanently damage your brain and other vital organs. When you see symptoms of heat stroke, it's an emergency and you should call 911.

Heat exhaustion does not usually require emergency medical help if you can cool down within 30 minutes. If it turns into heatstroke, it needs to be treated as an emergency.

• Feeling sick or being sick
• Excessive sweating and skin becoming pale and clammy or getting a heat rash, but a change in skin colour can be harder to see on brown and black skin
• Cramps in the arms, legs and stomach
• Fast breathing or heartbeat
• Dizziness or faintness
• Cool, moist skin with goosebumps
• Swollen ankles, feet, or hands (heat edema)
• Body temperature at or above 104 F
• Confusion, agitation, or aggression
• Not being able to sweat
• Very high temperature
• Hot skin that's not sweating and might look red (this can be harder to see on brown and black skin)
• Fast breathing or shortness of breath
• Confusion and lack of coordination
• Loss of consciousness

Stay hydrated

Staying hydrated is crucial to preventing heat stroke and heat exhaustion. The human body maintains a temperature of about 37°C, and when the external temperature is high, the body must work to keep its core temperature stable. If the body is unable to regulate itself and cool down by sweating, it can lead to heat stress, heat exhaustion, and heat stroke. Heat stroke is a severe condition that can be fatal. Therefore, it is essential to prioritize hydration by drinking water before starting work and regularly throughout the day. Aim for two to four glasses of water per hour and drink something, preferably water, every 15 to 20 minutes.

Bringing a water bottle to the job site and refilling it throughout the day is an excellent way to remind yourself to stay hydrated. Stainless steel bottles or other insulated bottles can help keep your water cool and refreshing. Alternatively, drinking warm water can help accelerate sweating, which is the body's natural cooling mechanism.

In addition to water, it is beneficial to consume foods and drinks that replenish electrolytes, as they are lost through sweating. Coconut water, watermelon, peaches, apricots, and radishes are excellent sources of electrolytes. Leafy greens, cucumbers, spinach, tomatoes, and seafood like clams and crab are also good options for staying hydrated and maintaining proper electrolyte balance.

It is important to note that caffeine and alcohol can contribute to dehydration, so it is best to avoid or limit their consumption during hot weather. Instead, opt for drinks that can replenish electrolytes, but be mindful of those packed with sugar or empty carbohydrates.

Wear appropriate clothing

Wearing appropriate clothing is one of the most effective ways to stay cool and prevent heat-related illnesses when working outdoors. Here are some key considerations for choosing the right clothing to beat the heat:

Fabric Type and Colour:

• Opt for lightweight, breathable fabrics: Choose materials that allow air circulation and promote sweat evaporation. Examples include cotton, linen, nylon, polyester, and merino wool.
• Light-coloured clothing: Light colours reflect heat better than dark colours, which absorb heat. Go for white, tan, or khaki shades to keep cool.
• Moisture-wicking properties: Look for fabrics that pull sweat away from the skin, such as merino wool, synthetic materials, or nylon and polyester activewear.

Fit and Style:

• Loose-fitting garments: Loose clothing allows for better airflow and promotes cooling. Avoid tight-fitting outfits that trap heat.
• Long sleeves and long pants: Despite the heat, it's advisable to wear long sleeves and pants to protect your skin from direct sunlight and reduce heat absorption.
• Wide-brimmed hat: A hat with a wide brim provides shade for your head, neck, and face, protecting you from direct sunlight.

Other Considerations:

• Sun protection: Choose clothing with an SPF rating to prevent sunburn.
• Avoid cotton: While cotton is absorbent and can be useful in arid or windy conditions, it dries slowly and can make you feel less comfortable in humid environments.
• Stay away from tight-fitting black clothing: While black fabric can radiate heat away from the body, tight-fitting black clothing in hot and humid conditions will only make you feel hotter.

Prioritise and pace yourself

Prioritising and pacing yourself is an important aspect of staying cool and safe when working outdoors. Here are some tips to help you prioritise and pace yourself during hot weather:

• Start your day early and tackle the most demanding tasks first thing in the morning when it's cooler. This way, you can avoid the scorching heat in the latter half of the day, usually the hottest period.
• Adjust your work schedule to endure less heat. Consider starting earlier or working during the cooler parts of the evening.
• Take regular short breaks, preferably every hour, to rest and cool down. Use these breaks to find shade and rehydrate.
• If possible, rotate tasks among crew members to ensure everyone gets a break from the sun.
• Avoid strenuous activities during the hottest parts of the day. Schedule demanding tasks for cooler times, such as early mornings or late evenings.
• Eat lighter meals and snacks throughout the day. Heavy meals, especially protein-rich foods, force your body to work harder to digest and increase your core body temperature.
• Stay hydrated by drinking water regularly throughout the day. Avoid caffeine and alcohol, as they can contribute to dehydration.
• If you're feeling overwhelmed by the heat, listen to your body and take a break. It's important to prioritise your health and well-being.

Take regular breaks

Taking regular breaks is essential when working outdoors in hot weather. Here are some detailed tips to help you stay cool and safe:

Break Frequency and Duration:

Take short breaks frequently. It is recommended to take a break every hour, ranging from 5 to 10 minutes in duration. This gives your body a chance to rest and cool down, preventing heat exhaustion and heat stroke.

Finding Shade:

During your breaks, seek out shaded areas. If possible, move to a shaded area with good airflow or use a fan to enhance the cooling effect. If there is no natural shade, create it! Use an umbrella, wear a wide-brimmed hat, or set up a tent or shelter to provide some relief from direct sunlight.

Rehydration:

Drink water! Rehydration is crucial during breaks. Keep a water bottle with you at all times and refill it throughout the day. Take sips of water every 15 to 20 minutes, even if you don't feel thirsty. Thirst is not always the best indicator of your body's hydration needs. You can also consider adding electrolyte powders or tablets to your water to replace lost electrolytes through sweating.

Cool Your Body:

Use cooling measures to lower your body temperature during breaks. This can include using a water mister, wrapping a wet towel around your head or neck, or applying ice packs to your neck and armpits. These simple measures can provide instant relief and help regulate your body temperature.

Adjust Your Schedule:

If possible, adjust your work schedule to avoid the hottest parts of the day. Start your day earlier or work during the cooler evenings. This way, you can take advantage of the milder temperatures and reduce the risk of heat-related illnesses.

Remember, taking regular breaks is a crucial component of working safely in hot conditions. Don't underestimate the power of a few minutes of rest and rehydration. Your health and well-being depend on it!

Frequently asked questions