Looking after yourself when working outdoors in the sun and extreme heat

Looking after yourself when working outdoors in the sun and  extreme heat

Posted by LRF Manager

Drink plenty of fluids

  • Drink plenty of fluids before your shift –don’t start work dehydrated.
  • Carry a drink bottle as you are more inclined to drink when fluid is readily available.
  • Drink plenty of fluids even when you are not feeling thirsty. Drink 250mls every 15-20 minutes.
  • Avoid caffeine (includes coffee, tea, cola and some energy drinks) before and during your shift –
  • they can dehydrate you.
  • Drink an electrolyte drink- heavy sweating can cause electrolyte losses. Replenishing your
  • electrolytes will keep you performing at your peak.

Cover up and protect yourself

  • Apply sunscreen with a sun protection factor (SPF) of at least 30 and UVA/UVB protection.
  • Re-apply every 2 hours and after sweating.
  • Wear light weight clothing where possible.
  • Wear a sun hat and if possible a wide brim hat as this will keep the sun off your face and neck.
  • Wear sunglasses if this is suitable for your job role.

Take regular meals and breaks

  • Food contains water and will help replace the fluid lost.
  • Eat a well-balanced diet and include leafy green, fresh fruit and nuts in your diet.
  • Take a break and cool off in the shade or in air conditioned buildings or vehicles.

Shield from sun

  • Where possible find the shade.
  • Use buildings or trees to shield you from the rays.
  • Think, do you need to go out when the sun rays are at their strongest? Depending on your job role
  • and where operationally possible avoid being out in the sun between 11.00am and 4pm.
Read more about Hot Weather in our Knowledge Base

Advice for keeping healthy in hot weather

Posted by LRF Manager

It’s important to make sure you stay safe in the sun: apply sunscreen regularly, stay hydrated, and protect your head from the sun.