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