9 tips for working safely in the heat

We are expected to see highs of 34 and 38 degrees on Monday 18th & Tuesday 19th July.

Here are some tips to help you stay safe when working in the heat…

1. Stay Hydrated

We typically lose between 2 – 2 1/2 litres of water per day. Make sure to have water on hand at all times. It is recommended to take a drink of water every 15-20 minutes to avoid dehydration.

2. Take frequent breaks

When working outside make sure you take regular breaks in the shade to cool down and let your body rest.

3. Dress light

If your job doesn’t require a dress code try to dress as light as possible wearing lightweight and light coloured clothing such as white, pastels, light grey and beige. Light coloured clothing are poor absorbers of heat which helps to keep you cooler. Avoid wearing black as black clothing traps the light and will make you feel more hot.

If your workplace requires you to wear certain protective items or a dress code, try to dress as lightly as possible.

Wearing items that are loose fitting such as flowing garments allow air circulation. Wearing natural fibre fabrics like cotton and linen work best in absorbing sweat and allowing the skin to breathe.

You can also bring replacement clothing in case your current clothing gets saturated in the heat.

4. Eat light, smaller meals

By eating lighter, smaller meals it reduces the time and energy it takes for our bodies to digest food.

Avoid foods rich in protein, as your body has to work it’s hardest to break down protein causing your body to create more metabolic heat.

Eat foods high in water such as strawberries, cucumber, courgettes, celery, lettuce and melon to help increase your H20 intake.

5. Avoid dehydrating liquids

Drinks like coffee, tea and energy drinks and soft drinks are actually dehydrating, this is why it is important keep water on you at all times.

6. Pace yourself

Remember to work at a steady pace and don’t over exert yourself. It’s ok to take it a bit slower to avoid getting your body to hot.

7. Use protection

If you’re working outside make sure to wear a hat.

Make sure to use screen to avoid sunburn. You should be using sunscreen with at least an SPF rating of 30 and remember to reapply it throughout the day. Pay attention to the most burn-prone areas which include your nose, ears and back of your neck.

8. Avoid direct sun

Working in the direct sun is dangerous, if you can find a way to block the sun or work in the shade. The sun is at it’s highest between 11am – 3pm so you should avoid being out in the direct sun between these times.

9. Use a fan

If you work in a place where you can use a fan, like an office, make sure to have a desk top sized one on your desk or use a standing rotating fan to break up the air in the office.

Quick ways you can reduce your body heat if you do get too hot:

Use a damp cloth to wipe your face with or place around your neck to cool your skin
Drink a cold drink
Take a break and move into an area with a cooler temperature
Apply cold water to your wrists, neck, chest and temples as these are the parts of your body where veins are close to the surface
Lie down and raise your feet slightly

Signs of heat exhaustion: