How to Stay Hydrated During Midday Construction Work in Extreme Heat

Summary

Safety first

• Stop immediately if you feel dizzy, confused, nauseous, or excessively weak.
• Notify a supervisor right away if you or a coworker show signs of heat exhaustion (e.g., rapid pulse, headache, confusion, clammy skin).
• Never try to push through severe thirst or symptoms of dehydration.
• Always drink from clean, potable water sources only.

Tools you’ll need

• Reusable insulated water bottle or jug
• Electrolyte tablets or powder packs
• Cooling towel or bandana
• Alarm or timer for hydration reminders

Materials

• Plenty of cool water (at least 1 liter per hour)
• Electrolyte drinks or oral rehydration salts
• Light, breathable clothing
• Wide-brimmed hat

Step-by-step

• Start work well hydrated—drink at least 500 ml of water 30 minutes before your shift.
• Set a timer to remind you to drink every 20 minutes, aiming for about 250 ml each time.
• Alternate between water and electrolyte drinks, especially if sweating heavily.
• Use your allotted break every two hours to rehydrate, rest, and cool down in whatever shade is available.
• Wear light-colored, moisture-wicking clothing and a hat to reduce additional fluid loss.
• Monitor your urine color—stop and rehydrate if it becomes dark yellow.
• Request more shade, water, or cooling towels from supervisors if symptoms of dehydration appear.

Troubleshooting

• If you’re sweating more than usual, increase both water and electrolyte intake.
• If you find yourself urinating less often, you probably need to drink more.
• If water becomes warm, wrap your bottle in a wet towel to keep it cooler.
• For persistent headaches or cramps, increase electrolytes instead of just water.

Common mistakes

• Waiting until you feel thirsty before drinking.
• Drinking energy drinks or caffeinated sodas instead of water or electrolyte drinks.
• Ignoring early signs of dehydration.
• Wearing dark or heavy clothing.
• Forgetting to take breaks in the shade.

When to call a pro

• If you or a coworker lose consciousness, call emergency services immediately.
• Seek professional help if symptoms of heat stroke develop: confusion, rapid heartbeat, vomiting, or hot dry skin.
• Contact a supervisor if there is no access to safe drinking water.

Related questions

Search something else