6 Tips to Stay Cool While Working in the Heat this Summer

Summertime in California means it's going to be hot, and the heat can bring along serious dangers. Heatstroke, heat exhaustion and dehydration are all real dangers during extreme heat just to name a few hazards, but there are steps both you and your employer can take to beat the heat this Summer. Safety should be the top priority on any worksite, so it’s important to be aware of the dangers and take these necessary precautions.

Steps you can take to stay safe in the heat

1. Stay hydrated

When temperatures soar, it’s important to drink plenty of fluids to stay hydrated and avoid heat illness. Workers need to be drinking about 1 quart of water per hour in hot weather, and their employers should be encouraging this practice. If you’re not used to the heat or are doing a lot of physical activities, you may need even more than that.

Drinking fluids regularly throughout the day will help keep your body cool and functioning properly. Be sure to avoid drinks with caffeine or alcohol, which can dehydrate you. Instead, drink plenty of water, or if they can be provided, sports drink,. Even if you are not thirsty, it is important to drink fluids. Water is always the best option, but sports drinks can help replace electrolytes. Be careful with using sports drinks because too much sugar can have a detrimental effect as well. A good balance of water and electrolytes can go a long way to preventing dehydration. 

When you are properly hydrated, it also decreases the chance of having an on the job injury such as cramping or fainting. This is especially important if you are operating machinery or vehicles in the hot sun.

2. Wear light clothing

When working in the heat, it’s important to wear light, loose-fitting clothing that will help your body cool down. Dark colors will absorb heat, while light colors will reflect it. Heavy fabrics will also make you feel hot and sluggish. Choose light cotton or linen clothes instead.

If possible, avoid wearing anything restrictive or tight – especially around the waistband. Wearing light clothing can help keep you cooler and more comfortable while working in the heat. If you are comfortable and light, you are less likely to get in a worksite accident. Wearing clothes that absorb moisture and are designed to keep the body cool are also good options for battling the heat.

3. Take frequent breaks in a cool or air-conditioned space

When the temperature is high, it's important to take frequent breaks in a cool or air-conditioned space. In California, your employer is obligated to provide a place of shade when working in temperatures higher than 80℉. This will help you stay safe and avoid heat-related illnesses. Do NOT wait to feel sick to ask for a break either. During your breaks, also drink plenty of water. Just because you are in the shade or air conditioning doesn’t mean you should stop hydrating. If you don’t have access to air conditioning, try to stay out of the sun as much as possible. If it's an option, fans can also help circulate air and keep you cool while working outside.

You can also wash your face with cold water or place a cold towel on your face or head. There are even specially designed cooling pads that you can place under a hat to keep your body cool and help regulate your temperature.

4. Pace yourself when working outside

When working outside in hot weather, it is important to pace yourself. If you try to do too much, you may heat up quickly and become dehydrated. This can be dangerous, especially if you are working in a hot environment such as on a construction site.

If you’re not used to working in the heat, start with slower, less strenuous activity and gradually increase the intensity as your body adjusts to the heat. This will help prevent heat exhaustion or other heat-related illnesses.

5. Use sunscreen and a hat

When you’re out in the sun, make sure to use sunscreen with an SPF of 30 or higher to protect your skin from harmful UV rays. Don’t forget to reapply every two hours or more often if you’re sweating. Not only does sunscreen protect your skin in the moment from getting a severe sunburn which can be devastating depending on the severity, it also helps reduce your risk of getting skin cancer from prolonged exposure to the sun’s harmful UV rays.

Be sure to wear a hat as well. A hat is a must-have item when spending time in the sun. A wide-brimmed hat will help shield your face and neck from the sun’s heat and UV rays.

6. Avoid hot foods and heavy meals

When working in the heat, it is important to avoid eating hot foods and heavy meals. Hot foods can heat up your core temperature, which is the last thing you want when working in the hot sun. It can also make you sweaty which can easily lead to dehydration and other  heat-related illnesses. If you are sweaty, it may also lead to other accidents due to perspiration getting in your eyes or on your hands. 

Heavy meals can also make you feel sluggish and tired, as they can drain your energy faster which is a prime factor in developing a heat-related illness. It can also lead to other on site accidents that could have been avoided if you were more alert. Try to eat light, healthy meals that will help you stay cool and energized. 

Know the signs of heat illness and what to do if you or someone else experiences them

Heat exhaustion, heat stroke and dehydration are all highly dangerous heat-related illnesses. Knowing the signs and what to do if someone exhibits them is a major part of staying safe during the extra hot Summer months. 

Symptoms of heat exhaustion/stroke

• High body temperature

• Heavy sweating

• Weakness

• Dizziness

• Headache

• Confusion

• Vomiting

• Nausea

• Fainting

• Seizures

• Unconsciousness

If you or someone you are working with starts to experience these symptoms, call 911 immediately, move to a cool or shady area and drink plenty of fluids. Any supervisor or team leader should be notified immediately as well. Do not wait to feel sick before asking for a break. Most employers should be encouraging breaks during the Summer months and must allow you a break if you are experiencing any symptom of heat illness.

Working in the heat can be dangerous, especially if you don’t take the necessary precautions. By following these simple tips and knowing the signs to look for, you can keep yourself safe and healthy while working outdoors this Summer.

---

Cole, Fisher, Cole, O’Keefe + Mahoney is Central California’s leading workers’ compensation and social security disability law firm. With over 30 years of successful experience, we are committed to securing maximum benefits for our clients in the Fresno, California area. Schedule a free consultation today.