heat exposure

Deceptive Winter Hydration

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winter dehydration

With colder temperatures and less tangible loss of fluids, it’s easy to lose track of your hydration. Being mindful of your fluid intake and hydration levels is a lot harder to do when you’re not seeing beads of sweat of feeling the effects of scorching heat. However, this only increases the threat of dehydration.

Dehydration is a year-round threat. It occurs any time you use or lose more fluids than you take in, causing your body to lack what it needs to continue its normal functioning. This can occur regardless of temperature. Appropriate water intake is critical to your body’s functioning, and it will begin to shut down without appropriate fluid levels.

Some common misconceptions for winter months may be that if you’re not sweating you’re not losing as much fluids, or a lack of thirst indicates adequate hydration. However, the winter simply presents new challenges for hydration. The air is drier and requires higher lung functioning. The harder our bodies work, the more fluids are needed. Our bodies are also naturally processing fluids throughout the day, so replenishment is necessary regardless of external circumstances.

Signs of Dehydration

  • • Extreme thirst
  • • Less frequent urination
  • • Dark-colored urine
  • • Fatigue
  • • Dizziness
  • • Confusion

Be mindful of these symptoms for yourself and those around you. The deceptive nature of colder weather may compromise the safety others.

Combatting Winter Dehydration

The first step is mindfulness. Now you know that hydration is a critical component of health and safety regardless of the season.

Make a plan for intaking the same amount of fluids, even when you’re not prompted by thirst. Set a goal for ounces consumed per day and use that to determine effective hydration.

Be mindful that not all liquids are created equal. Common beverages of choice in the cold, such as coffee or tea with caffeine, actually have the opposite effect. The same is true for soda. Water is the best hydrator, but in colder months herbal teas that are caffeine free can be beneficial as well.

Consider the safety of yourself and others as you consider making a concerted effort toward hydration. It is easy to prevent, but also easy to experience. Make a system and implement accountability in hydration on your team.

6 Tips for Preventing Dehydration

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preventing dehydrationLast time we talked about signs and symptoms of dehydration, but the best treatment for dehydration is prevention. Easier said than done in the climbing summer heat of 80-90 degrees, we know. So here are 6 tips for preventing dehydration and staying safe in the sunshine.

Replace fluids at the same rate you are expending them. Don’t wait until you are thirsty. Drink water consistently throughout the day. If you are sweating a lot, then drink the appropriate amount of water to match.

Wear light-colored, thin fabrics and loosely fitting clothing. The clothes you wear have a great effect on your overall body temperature, especially in direct sunlight. Lighter clothing doesn’t absorb as much heat and looser clothing allows air to pass along the skin and carry away heat.

Avoid caffeine. Caffeine is a diuretic, and actually absorbs moisture. Drinking caffeinated drinks can contribute to dehydration, because while it is fluid intake for the body it is pulling water out of your system.

Eat fruits and vegetables. Fruits and vegetables have high water content naturally and are easy to digest, reducing the energy your body is expending. When you fill your diet with these foods, you’re getting good nutrients while also hydrating yourself.

Take breaks from direct sunlight and heat. Break up your heat exposure with stints of cooler temperatures. Get inside or in the shade for lunch and water breaks. Allow your body to cool, instead of only increase in temperature over time.

Use a fan, cold washcloth or mister. Find ways to bring down your body temperature or keep it at a lower base level throughout the day. The lower your body temperature, the less fluid loss, and a decreased risk for dehydration.

While extended heat exposure is likely unavoidable, taking tips like these to the job site will help you take preventative action to protect yourself and others from dehydration and other heat-related health risks. These tips may require extra effort, but the benefit will far outweigh the cost throughout the hot days ahead.

For more tips on safe work, visit the ResponseAble Blog!