Heat and Hydration

By: Christina Merriott, CHST (Sr. Safety Facilitator)

“Summertime and the living is easy” according to the opening lyrics of “Summertime” by George Gershwin. For those of us working in construction, summertime has a much different interpretation. It’s long days in the heat, building wonderous structures before the season swings back to winter. Indiana weather has not been nice to us this year. The weather flipped the switch between winter and summer temperatures in lieu of giving us a spring warm-up to get acclimated to our good old corn growing heat and humidity. This means we all need to pay closer attention to our bodies and hydration methods.

There are a lot of myths about how to stay properly hydrated, so let’s ignore that discussion and get to the good stuff. Like why hydration is so important and how to maintain it.

First things first, Important things water does for us:

• Helps the heart pump blood more easily through blood vessels and muscles
  
• Helps our body maintain normal temperature
  
• Helps muscles work efficiently
  
• Lubricates/cushions joints
  
• Protects the spinal cord and other tissue
• Helps the body get rid of toxins and other byproducts

Notice how the list corelates to heat illness symptoms: Heat Cramps (muscle cramps); Heat Exhaustion (excessive thirst, weakness, headache, increased heart rate, and heavy sweating); and Heat Stroke (throbbing headache, dizziness/light-headedness, nausea/vomiting, rapid shallow breathing, confusion/disorientation, seizures, and/or unconsciousness). It helps me understand how easily and quickly exposure to dehydrating hot/humid conditions lead to the various forms of heat related illnesses.

As we sweat to help maintain our body temperature we must replenish our water resources. This means drinking water or a combination of water and electrolyte beverages, (like Gatorade, Powerade, Squinches, or similar no-name brands). Carbonated beverages will not refill your water tank adequately. Electrolyte beverages taste good and help rebuild essential minerals (like: sodium, magnesium, calcium, etc.) But, pure and simple water is the most basic component. Both to cure and, better yet, prevent heat illnesses. The key is Balance!

You have to start the day hydrated. Think about what you ate or drank last night. Did it help or hinder starting today at the right water level? Throughout the day, drink water; approximately 5-7 ounces of water every 15-20 minutes. Avoid chugging that 16-ounce bottle of water at one time during a break. It takes time for your body to process and it can make you feel sick to have a stomach sloshing full of water. If you choose to add a sports drink for flavor and electrolytes, shoot for a 4 to 1 ratio. 4 glasses of water to 1 glass of sports drink. (or 4 glasses x 8 ounces = 32 ounces water to 1 glass x 8 ounces of sports drink) Feeling thirsty can indicate a water deficiency. As can that small headache you blame on the sunshine or noise. So, reach for that refreshing drink of water to keep your body a healthy, fine-tuned machine.