Looking after yourself when working outdoors in the sun

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.