Beyond Thirst: When Dehydration Becomes Life Threatening

Along with staying adequately hydrated (by drinking eight ounces or 250 ml of water every 30 minutes) and taking periodic rest breaks in a cooler area, here are some other tips to avoid heat-related illness:

• Pace yourself. Try to do the heaviest work early in the day when temperatures are cooler.
• Watch your weight. Being overweight and out of shape increases your odds of developing heat illness.
• Drink water or sports drinks. Avoid caffeinated beverages and alcohol, both of which can dehydrate you.
• Eat cool, light meals. A hot, heavy meal will cause your body temperature to rise.
• Dress in layers of loose clothing that can be removed as temperatures rise. Wear sunglasses to protect your eyes and a strong sunscreen to prevent sunburn.
• Cooling vests containing ice or ice water can be a real help in hot conditions.

Watch out not only for yourself, but for co-workers who might be showing symptoms of heat illness.