Working Safely in High Heat

Working outdoors or in poorly ventilated spaces when temperatures rise can pose serious health risks. Below is a practical guide in English with essential information to help you protect yourself from heat-related illnesses and know what to do if you or someone else begins to feel unwell.

1. Prepare Before Starting Your Shift

1. Check the Weather ForecastBefore your workday begins, review local weather conditions. If temperatures exceed 90 °F (32 °C) and humidity is high, you’ll need to take extra precautions.
2. Plan Breaks and Find Shade
   • Schedule regular breaks in shaded areas (under trees, portable canopies, or temporary shelters).
   • Avoid heavy tasks between 12 PM and 4 PM, when the sun’s intensity is greatest.
   • If there isn’t natural shade on-site, use portable tarps or sunshades to create cool rest zones.
3. Choose Appropriate Clothing and Gear
   • Wear lightweight, breathable fabrics—cotton or moisture-wicking blends—and light-colored clothing.
   • Avoid thick or dark-colored garments that absorb heat.
   • Protect your head with a wide-brimmed hat or cap.
   • If rain or sudden weather changes are expected, keep a lightweight waterproof layer on hand to prevent chills if you get wet.

2. Stay Hydrated Throughout the Day

• Drink Cold Water FrequentlyAim to drink about 8–10 ounces (around 250 ml) of water every 20–30 minutes, even if you’re not thirsty. Proper hydration helps regulate your body temperature.
• Avoid Sugary or Extremely Cold DrinksThese can cause stomach discomfort and interfere with optimal absorption. Plain water or water with a splash of lemon is best.
• Don’t Wait Until You’re ThirstyThirst is already a sign of mild dehydration. Make hydration a habit rather than a response to feeling thirsty.

3. Recognize Early Signs of Heat-Related Illnes

When the body can’t cool itself effectively, warning signs will emerge. If you or a coworker notice any of these symptoms, stop work immediately and take steps to cool down (see Section 4):

• Initial Warning Signs (Heat Exhaustion or Mild Heat Stroke):
  • Headache or nausea.
  • Excessive sweating, with skin still feeling moist.
  • Muscle weakness, cramps, or dizziness.
  • Feeling very thirsty or urinating less than usual.
• Serious Warning Signs (Potential Medical Emergency):
  • Hot, dry skin (no longer sweating).
  • Body temperature of 101.3 °F (38.5 °C) or higher.
  • Confusion, disorientation, or unusual behavior.
  • Slurred speech, seizures, or loss of consciousness.
  • Rapid heart rate or heavy, labored breathing.

4. Steps to Take if Someone Shows Symptoms

1. Move the Person to a Cooler Area
   • Take the affected individual to a shaded spot or any area with airflow.
   • Use portable fans or hand fans if available to enhance cooling.
2. Cool Their Body Immediately
   • Remove any unnecessary clothing (layers or tight garments).
   • Apply cold, wet cloths to the forehead, armpits, and groin, or mist their skin with cool water.
   • If ice packs or chilled cloths are available, place them on major arteries (neck, wrists, ankles) to lower body temperature.
3. Provide Sips of Cool Water
   • Encourage small, frequent sips of water.
   • Avoid giving sugary or carbonated beverages, which can cause stomach upset.
4. Stay with the Affected Person
   • Monitor their condition closely, watching for changes in breathing, pulse, or consciousness.
   • Keep reassuring them and check often whether they feel dizzy, confused, or lightheaded.
5. Seek Medical Help for Severe Symptoms
   • If you observe seizures, loss of consciousness, or extreme confusion, call emergency services immediately.
   • Continue cooling and monitoring until professional help arrives.

5. Practical Tips for Your Daily Routine

• Break Tasks into Short IntervalsWork in 1–2 hour segments, alternating with 5–10 minute rest breaks in a cooler environment.
• Pair Up for Mutual MonitoringKeep an eye on each other: notice changes in skin color, sweating patterns, or behavior. Ask, “How are you feeling?” at least every hour.
• Avoid Heavy Meals Before WorkA full stomach increases fatigue and can make you feel overheated. Opt for light snacks like fruit, salads, or simple sandwiches.
• Protect Your Skin from Direct SunUse a broad-spectrum sunscreen (SPF 30 or higher) and reapply as needed to avoid sunburn, which can contribute to overheating.
• Keep Energizing Snacks HandyItems like bananas, nuts, or granola bars help maintain blood sugar levels and reduce the risk of dizziness.

6. Conclusion

Working in high temperatures doesn’t have to endanger your health. With proper planning, attention to warning signs, and swift action when symptoms appear, you can greatly reduce the risk of heat-related illnesses. Share this information with your team and remind each other of the importance of staying safe. If you have questions about how to protect yourself from the heat or need additional guidance, seek advice from a healthcare professional or local health resources.

Stay hydrated, take timely breaks, and look out for one another!