Staying hydrated on the job might seem like a topic that’s too basic for a toolbox talk.

After all, doesn’t it come naturally to most of us? We get thirsty and take a drink – simple as that.

Except it’s not. Avoiding dehydration while working isn’t quite as easy as it seems. Every day, workers around the country ignore the signs that they need to hydrate, power through their thirst, and put themselves at risk of heat stress.

This is especially true if you’re working outdoors. The heat, the sun, and the physical strain can all increase how much fluid you need to drink – and how often you need to hydrate.

So, let’s take a few moments to go some hydration tips to ensure that you can get through your shift without putting yourself at risk.

Know the Risks

Even mild dehydration can cause problems, including:

  • Dizziness
  • Fatigue
  • Headache

None of those symptoms are pleasant to experience. And while you’re on the job, they can compromise your safety. Fatigue and dizziness can lead to slip-ups, loss of balance, or accidents, all of which could result in severe injuries.

As dehydration progresses, it can result in heat-related illnesses like heat exhaustion and heat stroke.

Know the Signs

You might think that you’ll know exactly when to hydrate because you’ll feel thirsty.

In reality, if you’re feeling thirst there’s a good chance that you’re already somewhat dehydrated.

Before you feel thirsty, there are other signs that indicate that your body needs fluids. These can include:

  • Headache
  • Lack of energy
  • Difficulty focusing
  • Urine color (the darker the urine, the more dehydrated you are)

Know How to Hydrate

Here are a few tips to make sure you stay properly hydrated when working outdoors:

  • Keep Fluids on Hand: If hydrating is inconvenient, you’re a lot less likely to stay on top of it. If possible, keep a bottle of drinking water with you at all times and refill it when it gets empty.
  • Take a Drink Every 15 Minutes: A good rule of thumb is to sip some water every 15 to 20 minutes. If you’re working in the heat, you should drink about a cup of water at those intervals.
  • Adjust Your Intake Based on the Temperature: The hotter the work environment, the more you will sweat. The more you sweat, the more you have to drink to compensate. So adjust your fluid intake accordingly – drink a bit more when it’s hot.
  • Hard Work Means You’ll Need More Fluids: Heavy physical labor will cause you to sweat more, which means dehydration will set in more quickly. If you’re working hard and breaking a sweat, make sure to sip water regularly.
  • Don’t Overdo It: Just like there are risks associated with dehydration, there are risks associated with overhydration. Drinking too much will cause you to flush out the electrolytes your body needs to function. So don’t just chug as much water as you can, even if it’s hot. Keep your hydration slow and steady, with smaller sips at regular intervals.
  • Sports Drinks Can Help: Electrolyte beverages like sports drinks aren’t necessary for staying hydrated. But if you do a lot of heavy physical labor or are sweating a lot in the heat, these types of beverages can help you replenish the electrolytes your body is flushing out.