When working outside in the summer, doing yardwork, gardening, pressure washing or home projects, you know the importance of staying cool and hydrated. Dehydration is a serious risk for outdoor workers, leading to fatigue, decreased productivity, and even heat stroke. Summer’s here and with it comes scorching temperatures that can quickly turn a beautiful day outdoors into a sweaty, uncomfortable slog.

Here’s your guide to staying healthy and hydrated all summer long:

Preparation is Key: Pre-hydrate: Don’t wait until you’re sweating buckets to start drinking water. Begin hydrating the day before and the morning of a long workday in the heat. Aim for at least 16 ounces of water before you even step outside.

Hydration Throughout the Day:

• Ditch the “Thirsty” Cue: Thirst is a lagging indicator of dehydration. By the time you feel thirsty, your body is already playing catch-up. Schedule your water intake: aim for one cup (8 ounces) of water every 15 minutes.
• Flavor Boost: Spruce up plain water with slices of lemon, cucumber, or berries for a refreshing and vitamin-rich drink. Consider using a reusable water bottle with time markers to help you stay on track.
• Electrolytes for the Win: Sweating depletes electrolytes, essential minerals that help your body function properly. Consider sports drinks or electrolyte tablets to replenish these lost electrolytes. Coconut water is another natural source of electrolytes.

Beyond Water: Mind Your Beverages: Limit coffee, soda, and sugary drinks. These are diuretics, meaning they increase urination and can actually worsen dehydration. Opt for water, sports drinks, or even milk as better hydration options.

Dress for Success:

• Beat the Heat with Clothing: Choose lightweight, loose-fitting clothes made from breathable fabrics like cotton. Synthetic materials trap heat and can make you feel hotter.
• Sun Protection is Essential: A wide-brimmed hat and sunglasses are your best friends. Sunscreen with SPF 30 or higher is crucial to prevent sunburn, which can further worsen dehydration.

Schedule Hydration Breaks: Set reminders or alarms to take regular breaks throughout the day – not just when you feel thirsty. Use these breaks to guzzle down water, grab some shade, and cool off. Even a short break can make a big difference in your energy levels and focus.

Know the Signs, Early Detection is Key: Dehydration can manifest in various ways. Dry mouth, fatigue, headaches, and dizziness are all early warning signs. Watch out for muscle cramps, rapid breathing, dark-colored urine, or not urinating at all. These are signs of severe dehydration and require immediate medical attention.

Hydration Hacks:

• Portable Electrolyte Boost: Consider keeping pre-mixed electrolyte drinks or hydration tablets on hand for a quick and convenient way to replenish electrolytes throughout the day.
• Frozen Treats for Cooling Down: Frozen fruit or yogurt pops are a delicious and hydrating way to cool down on a hot day.
• IV Hydration: While IV hydration excels at treating severe dehydration, it is also an excellent preventative measure. By delivering fluids and electrolytes directly into the bloodstream, IV therapy can keep you optimally hydrated throughout the day, even in extreme heat, and help you recover quickly when dehydrated.

By following these hydration tips for working outdoors and staying vigilant about hydration, you can have a safe and productive summer. Don’t let the heat slow you down – stay hydrated and conquer your workday! Give us a call or walk in for your IV therapy today.