Looking after yourself when working outdoors in the sun

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.