Summer is a wonderful time to be outside gardening, hiking and enjoying the sunshine while it’s here. Just be sure to get plenty of fluids – on a hot day dehydration can sneak up on you faster than you might expect.

How to Hydrate

Being thirsty is an early sign that you are already slightly dehydrated. The color of your urine is a good indicator of whether you’re getting enough water. Urine that is nearly clear or pale yellow like lemonade means your body has the fluid that it needs. As urine becomes the color of apple juice or darker the body is becoming dehydrated and needs more water.

“Hydration works best as a daily habit. Getting enough water every day means your organs have what they need to function properly and it gives you a little wiggle room if a problem arises.”

Eight, eight-ounce glasses of water a day is enough for most people. If you’re sweating a lot because of the heat, you’ll need more. Dr. Aukerman recommends talking to your doctor about how much water you should drink if you are diabetic or taking diuretic pills.

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Summer Heat, Dehydration & You

When it’s hot, your body pumps a higher volume of blood to your skin causing you to sweat. As the sweat evaporates off the skin, it helps cool you. This works best when the air is cooler than your body temperature, 98.6° F on average. If your body is struggling to cool off, your core temperature may rise and your heart will have to work harder as it pumps blood to meet the additional demands of stimulating a sweat response.

“Sweating is essential because it keeps your body from overheating, which is very hard on your heart and other organs,” said Dr. Aukerman. “If you’re sweating because you’re overheated, staying hydrated is one of the best ways you can support your body and help it cool off.”

When the heat is extreme, you may sweat more and need to drink more to offset those lost fluids. If you are in an area with high humidity, sweat won’t cool your body as effectively since it won’t evaporate quickly in the moist air. Find other ways to cool yourself off. A heat advisory is a great excuse to head for the river or sit in air conditioning with a cool drink. Alcoholic, caffeinated and very sugary beverages aren’t a good choice if you’re dehydrated; these drinks can actually dehydrate your body further. Stick to plain, carbonated and flavored water when the heat is high. 

Consequences of Dehydration

Mild dehydration can leave you feeling dizzy, tired or nauseous. In this early stage the condition is very easy to remedy — simply drink a glass of water. Severe dehydration symptoms include lack of urination or dark urine, rapid heartbeat, dry skin, sunken eyes, confusion and fever or chills. Get medical help immediately for a combination of these symptoms, as consuming water orally may not be safe. Dr. Aukerman notes that severe dehydration most often occurs following a long bout of vomiting or diarrhea.

Moderate dehydration can also be damaging. If the body is continually dehydrated over weeks or months, it can lead to health complications like urinary tract infections, kidney stones and low blood volume, a serious condition where blood cannot adequately oxygenate tissue and blood pressure drops.

Special Care for Older Adults

While the body weight of the average adult is about 70 percent water; it reduces to about 50 percent in older adults. Aging can also cause a diminished sweat response and a decline in physical fitness. When paired with medications and chronic conditions, these can all contribute to seniors who don’t fare well in the heat.

“People over age 65 sometimes feel thirsty less often so they aren’t thinking about drinking as regularly,” said Dr. Aukerman. “They are already a little dehydrated so it takes much less for them to become dangerously dehydrated.”

For dehydration due to extreme heat, seniors are especially at risk for fatal heat stroke, according to the Centers for Disease Control & Prevention. Check that loved ones can easily get themselves water and access air conditioning during heat advisories.

Hydration During Exercise

Whether your exercise is marathon training or a round of golf, staying hydrated will help you feel better. The American College of Sports Medicine recommends consuming about 17 ounces of fluids two hours before you start in order to be properly hydrated at the beginning of your session.

If you are exercising for less than an hour and it’s a routine that you are used to, you probably don’t need to worry about hydrating during your workout unless the heat or humidity is extreme. Plain water is usually sufficient.

A condition called dilutional hyponatremia can occur if you are exercising for more than hour and drink more than 27 ounces of water an hour. The electrolytes in your system can be thrown off balance and lead to swelling of the brain, seizures or death. For endurance athletes who need a high volume of continual hydration, sports drinks are a good choice because they contain sodium and will keep electrolytes safely balanced during exercise.

Tips to Stay Hydrated

To keep yourself hydrated this summer:

• Drink eight, eight-ounce glasses of water a day, more if it’s hot or you’re sweating a lot. Invest in a reusable water bottle to keep at your desk, in your car or by the couch if it helps you drink more, and keep track of how much you’re consuming. 
• Eat foods with a high-water content. Fruits and veggies like watermelon, cantaloupe, peaches, lettuce, tomato and cucumber can help you get more fluids.
• Don’t overexert in the heat. When temperatures rise, take a break from outdoor chores and exercise to rest in a cool location.
• Keep drinking, even if you don’t feel well. Vomiting and diarrhea are both big risk factors for dehydration. A summer cold, sore throat or other minor illness can also keep you from drinking regularly. Taking tiny sips can be helpful when you’re feeling sick.

SafetyBanners.Org

Memphis, Tennessee

Without safety awareness, hydration is often forgotten about; many people don’t even realize that they need water until it is too late.  The use of safety banners and safety posters are a great visual reminder to keep you thinking of hydration when it absolutely matters.  When working we often pay attention to the task at hand forgetting to keep important issues like staying hydrated and staying cool at the forefront of our thoughts.  Putting a safety banner or safety poster someplace significant, so everyone can see the safety message and be totally aware of heat stress and hydration concerns brings the awareness up, leaving less opportunity for injury or illness.  If there is a water cooler or a hydration station present, have it well marked and easy to read.  These stations are a great place to display a safety banner or safety poster with a safety message about hydration.  A recommendation from the CDC: hydrate before work drink a minimum of 8 ounces of water three to four times an hour, but no more than 48 ounces per hour (over hydration can drop your sodium to a dangerously low level).  Hydrating is more effective in small, frequent amounts rather than large amounts over long time gaps. Continue to drink water after you have finished work, rehydration may take hours after you have finished. 

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There are a few things to remember when you are working in the heat:

1. Drink water often, the body is 70% water and cannot perform all its complex functions when dehydrated.
2. The longer you wait the more difficult it is for your body to hydrate.
3. Sports drinks are ok in moderation, the sodium dehydrates you if drink too much.
4. Keep a message of hydration on their minds with a well-placed safety banner or safety poster.
5. Provide water through a well marked water cooler or hydration station.

STAY SAFE AND STAY COOL... Drink lots of water when you are in the summer sun.

SafetyBanners.Org,

Memphis, Tennesssee

Safety Banners: Inspirational Safety Posters & Banners to Motivate Your Employees & Express the Safety Values of Your Company

You’re most likely familiar with safety slogan signs, like safety banners that remind your employees to use their PPE or safety posters warning employees of potential dangers, and even safety wall stickers that provide valuable information like where the eyewash station or fire extinguishers are located.  Safety signs are important and should be a top priority when setting up any new workplace.  However, while that type of safety signage may be providing the obligatory “you must do this” message, the right safety poster or safety banner can provide a more encouraging message for employees by saying “here’s why safety is important.”

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Safety posters and safety banners are different than traditional safety signs.  If you only have a few of the required safety signs hanging around, now’s the time to elevate your visual safety game with some eye-catching workplace safety art.  Safety posters and safety banners can be a great way to share your commitment to safety with your employees while adding some brightness, fun and color to your working area.  Safety posters and safety banners can be used for all kinds of safety messages you want to communicate to your team members, such as:

1. Infographics to reference how to recognize and treat a heat stroke.

1. Announcements for milestones reached like the number of days without a safety incident.
2. Reminders about company goals that are expected like safety training attendance.
3. Encouragement through safety slogans that promote safety on the job.
4. Compliance notifications to remind workers to wear their PPE.
5. Events announced on a banner that invite employees to the annual company picnic.
6. Schedules that are consistent such as the planned weekly or monthly safety meetings.
7. Processes in place for maintenance or cleaning like forklift inspection checklists.
8. Initiatives the organization supports like National Safety Month.
9. Informational reminders or safety tips to address inclement weather policies.
10. Awareness about systems and policies on identifying hazards.
11. Motivation for employees to stay safe on and off the job that highlight the company’s values.

Safety posters and safety banners can be very effective, but only if they carry the right message and elevate the safety consciousness in the workplace.  The right words paired with a striking image can really demonstrate your company’s commitment to the health, safety, and well-being of all your employees.  

Stay Safe and Stay Healthy,

Your friends as SafetyBanners.Org