Staying hydrated in the heat

Proper hydration is essential for maintaining focus, energy, and overall well-being. Dehydration can lead to fatigue, dizziness, and reduced concentration, increasing the risk of safety incidents. Even mild dehydration can impair cognitive function and reduce reaction times, making tasks more difficult and hazardous. Staying hydrated helps regulate body temperature, support muscle function, and prevents heat-related illnesses.

As temperatures outside rise, staying hydrated is the key to maintaining safety and performance on – or off – the job. Pantex Site Occupational Medical Director Dr. Michael J. Paston recommends:

1. Drinking water regularly. And don’t wait until you are thirsty to get a drink – at that point you are already beginning to dehydrate! Aim for at least 8-10 cups of water per day, or more if working in hot conditions
2. Bringing a refillable water bottle with you and take small sips though out the day
3. Taking hydration breaks
4. Limiting caffeine and sugary drinks; energy drinks and sodas can dehydrate youv
5. Eating hydrating foods; fruits like oranges, watermelons, and cucumbers help keep you hydrated
6. Recognizing the signs of dehydration: fatigue, dizziness, dry mouth, and headache can all be early signs that you need more fluids
7. Following the “clear urine” rule: if your urine is dark yellow, you need more water. Clear light yellow means you’re properly hydrated
8. Using cooling stations or shaded areas if available

Staying hydrated throughout the day is the best way to prevent dehydration and keep your body functioning at its best so you can enjoy summertime with your loved ones!