Summer is rapidly approaching. For those on the jobsite that means longer days, sunscreen and sweat — lots of sweat. During the summer months, dehydration can happen quickly, and sometimes without notice. We’ve compiled some common symptoms of dehydration as well as ways to stay hydrated — check them out below!
Symptoms of dehydration:
- + Headache +Dizziness
- + Fainting
- + Unexplained fatigue
- + Unusually dark urine
- + Irritability
Interesting fact: Generally, by the time your body recognizes that it’s thirsty, you’ve already lost about 2% of your typically water volume. Below tips for staying hydrated.
Tips for staying hydrated:
- + When working in hot environments, drink 8 – 10 oz. of water every 30 minutes.
- + For every 3, 8 – 10 oz. servings of water you consume, drink 1, 8 oz. serving of gatorade or other sports drink.
- + Choose foods that are high in water content — fruit and vegetables
- + Take breaks in the shade to give your body a break from constant perspiration Your body uses perspiration as a way to cool itself.
However, that also means that your body is losing vital water. Therefore, the more you sweat, the more fluids you’ll need to consume to replace it. When working strenuously for extended periods of time it is important to also replenish electrolytes.
Electrolytes are used in the body for a myriad of important processes, namely muscular contractions. Sports drinks like Gatorade and Powerade contain different mixtures of sugar (carbohydrate), salt and potassium. It is best to alternate water and sports drinks in order to maintain proper blood volume and electrolyte levels.