Useful Tips and Tricks to Keep Cool in the Summer Heat
Warm Weather
It’s going to be a hot one, and you know it’s going to be worse standing in the middle of the highway directing traffic around the construction job your crew has been working on for weeks. You can keep yourself cool and avoid heat exhaustion and heatstroke by preparing for the day with our tips. And overheating is the last thing you want to do, especially if you work in the heat every day.
According to the Centers for Disease Control, over 600 people are killed by the heat every year. You can reduce becoming one of those statistics by following these useful tips for remaining cool, including wearing material that wicks sweat away while working during the hot summer months.
Wear Lightweight and Breathable Fabrics
Radians ST21B-3PGS Long Sleeve Black Bottom Shirt Class 3 Green with Moisture Wicking Mesh
When choosing your clothing for the day, especially if you are working out in the heat where there isn’t much shade, choose lightweight and breathable fabrics, such as linen and cotton. Synthetic materials tend to retain heat and will make you overheat. You can also help stay cool by choosing hard hat neck shades, mesh high-visibility vests, and items to help you stay cool, such as the cooling caps and do-rags we sell at Abolox.
Ergodyne Chill-Its 6660 Hard Hat Brim with Shade
If you are working in an area that requires high visibility Class 3 clothing, we carry wicking shirts in several sizes that will help keep you cool. The shirts have more high-visibility backgrounds and reflective material than the vests and will keep you cooler than wearing a vest over your clothing.
Stay Hydrated
If you are working in the heat, drink before getting out into the heat. Carry water with you. You’ll need to drink about a quart per hour to stay hydrated. It is better to drink a little every 15 minutes than it is to drink a lot at one time. And, even if you do not feel thirsty, drink. By the time you feel the thirst, you are starting to dehydrate.
If you eat properly and drink plenty of water, you should be able to keep your electrolytes balanced without having to drink a sugary drink advertised to replace the electrolytes. The sugar in the drink only serves to make you thirstier.
Keep Your Core Temperature Down
Plan to eat smaller meals and include fruit and vegetables that contain a lot of water, such as cucumbers and watermelon. Instead of snacking on sugary snacks, snack on fruit and vegetables throughout the day and have a smaller lunch. Eating several times instead of once per day will help keep your core temperature down.
Other ways you can help keep your core temperature down include using cool packs – bandanas and caps that you twist to activate a cooling agent. Once the cooling agent wears off, wet them or put them in the fridge or freezer to reactivate them. Keep your job and the accessibility of a freezer when deciding which type of cooling product you purchase.
Spend Time in the Shade
Whenever you get a break, be sure to find some shade, even if it’s alongside your work truck. The sun takes a lot out of you, even if it’s just beating on your arms. You’ll be more refreshed when you go back to work if you sit in the shade rather than in the sun, even if you have cooling packs and a hat on.
If you start feeling the signs of heat exhaustion, you should get into the shade immediately. Wearing a wide-brimmed hat, if your job allows it, will help minimize skin exposure to the sun. If you have to wear a hard hat, you can pick up cooling neck covers to keep the sun off the back of your neck. The added benefit is that they are cooling, which helps keep your core temperature down.
Avoid Caffeine and Sugar in Drinks
Caffeine and sugar only serve to make you thirstier. These types of drinks sap the water out of your system and will cause you to dehydrate faster. If you have to have that coffee, drink it before getting to work. Once you get to work, drink a glass of water. Leave the Cokes, coffee and tea at home and opt for water instead. Many flavored waters have sugar or sugar substitutes in them – you’ll want to avoid those, too.
Plain water is the best way to stay hydrated. If you feel overheated, do not drink it fast – and cool is better than ice cold.
Take Plenty of Breaks
It’s difficult to take plenty of breaks when you’re on the clock, and your boss is standing right there, breathing down your neck. However, if you can switch standing in the direct sun with someone else for parts of the day, then do so. It will give both of you a break from the heat.
Wear Sunscreen
Don’t forget the sunscreen! The beach isn’t the only place you can get burned. Sweating washes the sunscreen off, so be sure to apply it liberally several times throughout the day. Always choose the highest protection, too. A burn is not only uncomfortable, but it increases your body temperature, which is the last thing you want to do when you are working outside.
Do Not Ignore the Warning Signs
If you are feeling “off” because of the heat, do not ignore it. Heatstroke and heat exhaustion are serious complications that can be deadly if you do not cool off immediately.
Heat Exhaustion
Heat exhaustion is not as severe as heatstroke. But, left unattended, it can turn into heatstroke quickly. Noticing the signs is the first step in protecting yourself when you have to work outside in the heat every day. The signs of heat exhaustion include:
- Cold, clammy and pale skin.
- Heavy sweating.
- A very fast and strong pulse.
- Nausea and vomiting.
- Tiredness.
- Dizziness.
- Muscle cramps.
- Headaches.
- Fainting.
The next step is heatstroke. As soon as you notice any signs of heat exhaustion, move to a cool place – in the shade if you cannot get into air conditioning. Drink cool water slowly. If possible, change into cooler clothing. If you are vomiting or fainting, call 911.
You might exhibit heat cramps before you get heat exhaustion. If your muscles start cramping for no other reason, drink water and get into the shade for a while.
Heat Stroke
The signs of heatstroke include:
- Hot, red, dry or moist skin.
- Your pulse is fast.
- You are getting a headache or feeling dizzy.
- You feel nauseous.
- You become confused.
- You pass out.
As soon as your skin turns red and you feel lightheaded, it’s time to get in the shade and ensure you are hydrated. Drink small amounts of cool, not cold water. If the only water you have is ice cold, just take small sips, no matter how thirsty you feel.
If you notice the more serious signs of heatstroke, such as headaches, dizziness, nausea, and confusion, call 911. Heatstroke is a medical emergency.
Cool Stuff to Keep Cool from Abolox
Ergodyne 6615 Moisture Wicking Dew Rag
You can help yourself keep cool if you have to work out in the heat by using cooling products offered by Abolox. From mesh vests to cooling bandanas, caps, and dew-rags, you can beat the summer heat while working and playing.
