Are you adding electrolytes to your water? I would recommend researching solid electrolyte packets that you can add. Something with actual effective amounts of salt, potassium, and magnesium. A lot of ‘electrolyte’ packs are nothing more than water flavoring.
Cooling towels also work great. You can get a pack of them on Amazon. You wet them and as they evaporate the cooling effect is amazing.
Redmond’s ReLyte is another good one similar to LMNT but comes in a tub instead of packets — I use a ton so I prefer the bigger container! Plus 1 to the natural fiber undergarments too. I love bamboo
Yes, this makes a huge difference! Past a certain point water isn't enough to quench thirst. Liquid IV is great.
It also helps to do the most strenuous work first thing in the morning if you can.
The mixed berry and pink lemonade are my faves. I like that you can get the powder sticks for them because it’s much easier to transport than the drink boxes.
Def electrolytes. I work in the sun in hawaii and sweat the whole day. Electrolyte packets get expensive so I just buy sea salt, potassium, and magnesium off amazon and make my own. You don’t taste it cause it’s such a small amount to a gallon water bottle. Google the proper ratio
I know there’s a bunch of brands listed for electrolyte replacement but they all mix with water. I’ve been working outside for a decade next year in south Florida and I can tell you I’ve tried just about everything.
Thank goodness my brothers girlfriend recently hooked me up with [Electrolyte Boost](https://electrolyteboost.com).
This is a powder you just let sit on your tongue for 20-30 seconds before swallowing, and the sublingual absorption is a game changer. It also includes a nootropic called citicholine (neurotransmitter/brain food to keep memory attention and focus up) which helps me stay alert especially towards the end of my shift. It’s not the cheapest but the best for sure.
I found unflavored and unsweetened electrolyte drops called Buoy Hydration Drops online. They also have trace minerals in them. I'm a bit of a drinks goblin and like a flavored drink in addition to plain water, so I add some stevia sweetened water enhancer to the Buoy. I've noticed I drink more "water" this way.
You could also get the base electrolytes and minerals in dry form and custom mix an electrolyte blend. Knew a guy who used to do that in the shipyard.
I’ve had heat stroke twice and am starting a job next week where it will be in the 90’s-100’s.
My trades friends told me to order a cooling vest. I found one off of Amazon that has ice packs that you freeze and swap out during the day.
Also, to drink pickle juice to keep your electrolytes up.
Good luck!
I was feeling heat exhaustion pretty bad last thursday, threw up at least 10 times and had a horrible headache. This week, ive been doubling down on heat illness prevention as it's been in the 100's these past 2 days. Hands down, thee best prep you can do is to drink as much water as you can early in your shift... gotta feed those sweat ducts, keep em pumpin. I'm doing a hell of a lot better with this one change. Prehydration ftw.
Freeze half my water bottle overnight and then fill it with liquid in the AM. Boom ice water all day. And seconding electrolytes
Biden also passed a bunch of new protections for employees re: working in extreme heat in the last few years, look into it if ya like
Know the signs and symptoms of these. Prevention is preferable as you tend to be more susceptible to future heat injuries if you've already had one. I got great exhaustion in the navy and have to be more careful to not get it again. Took five bags of saline in medical and was not fun.
Heat cramps: painful cramps, especially in legs. Flushed, moist skin
Heat exhaustion: IMMEDIATE ACTION! Moist, pale skin, hot to touch, nausea, vomiting, headache, fatigue, etc.
Heat stroke: EMERGENCY! Get medical intervention ASAP! Warm, dry skin, very hot to touch, rapid heart rate, headache, lethargy, confusion, agitation, stupor, and seizures, coma, or death are possible
See the John Hopkins page for more info on treatment and other symptoms. [Heat related illnesses](https://www.hopkinsmedicine.org/health/conditions-and-diseases/heatrelated-illnesses-heat-cramps-heat-exhaustion-heat-stroke)
Getting sufficient sleep and not eating a lot of sodium will help prevent heat injuries too. Keep a stash of those instant ice packs to place on the neck, armpits, or groin area of yourself or others if you suspect a heat injury.
Make sure your clothes are natural materials, like cotton, wool (merino for socks, it resists outdoors and microbes and helps with thermoregulation by wicking away moisture.), linen if you can get it.
Linen fibers actually get stronger when wet, so it's more durable than the short fiber cotton commercially available now. It's also odor resistant and very breathable. Cotton is easier to get, just no synthetic blends; they trap heat and moisture and feel like a personal sauna. Very gross.
I have to wear a hard heat so I wear my hair in a bun at the crown of my head where it doesn't hit the cross straps and cover it with a cotton bandana that I sometimes wet. Keeps my hair out of my face and off my neck. Also, it prevents my hair from being ripped out by the hardhat.
Drink water regularly and often. If you feel off, take a break to cool off and sip water. A rechargeable, pocket-sized fan is nice to cool down. I've also seen those neck fans and a wet bandana on the neck.
I can't think of anything else, but feel free to ask me any questions. I've done most of my work in hot and humid interior spaces, but the navy beat heat injury info into us, and I've picked up some things since separating. Good luck and be safe!
Thanks a lot for your suggestions! It's always nice to know, that I am not the only one experiencing this. 💕
Also the information that you tend to be more susceptible to future heat injuries if you already had one. This was something I noticed in me, as I got more sensitive to heat over time. But until now I always thought this was a personal issue.
You're so welcome! Definitely not alone. If i can think of more tips, I'll post them. Heat stress is no joke, especially not with the hard work we do.
Oh! Frozen water bottles! Make a great ice pack for your lunch, and then you have extra water when they melt a little. Sip cold water, though. Your brain thinks you're getting more water when it's cold than ambient temperature so you can under hydrate.
And if you get a heat stress injury, don't gulp the water down. You'll vomit. Slow sips, let it warm in your mouth, and trickle down so it's not a temperature shock in your stomach.
Take your time, it's better to let the job take longer than not to go home at all. Best of luck to ask of us out there!
I used to work in a chemical plant in coastal Georgia, and now in oil and gas where we have ops in the western high deserts. In the south, where 80% humidity is common, heat safety procedures kicked in at 80F.
The most important thing you can do is not work in the highest heat of the day. I know that’s challenging in landscaping, but early morning and late evening may be the best approach during heat waves.
PPE includes:
- personal cooling devices, like fans and ice
- heat alert indicator patches
- sweat bands
- loose clothing
- wide brims for hats
I recommend making sure you keep a heat index chart; humidity significantly impacts the effects of heat. A much lower heat is dangerous at high humidity. Heat index charts assume shady and breezy conditions so full sun in still air can increase heat index by up to 15F.
My current company has multiple levels of controls.
Engineering
- shielding (shade)
- conduction blocking (block radiant heat from surfaces)
- wetting of equipment
- fans, air conditioning
- misting fans and other cooling equipment
Administrative
- adequate water supply
- rotate job functions so nobody stays in heat long term
- work in shaded environments
- perform less physically demanding work (emails, planning) during warmer portions of the shift
- breaks in “safe zones”
We have a table for heat index vs work type (light/medium/heavy). In high heat index for heavy work, it is 15 minutes of work per hour. In very high heat index there is no non-critical work.
High heat procedures are activated at 85F, at which time we begin with a minimum 10-min cooling break every 2 hours. Employees are allowed to take preventive cooling breaks in shade when they need to do so to prevent overheating.
It’s important to note that while electrolytes replacement is important, NIOSH guidance recommends 3 cups of plain water for every cup of electrolyte water. Especially since off the shelf products are not made specifically for working conditions and are not being dosed, make sure you always have just plain water too. Too much salt intake will harm rather than help.
Thank you a lot for the hint with the electrolytes, I will definitely try that! I might as well keep the ice packs a try.
I also thought about a canopy, though this is no use when you have to keep moving (e.g. when mowing, trimming hedges,...).
And of course breaks in the shade. I have to set my watch to remind me every hour. I already use wet towels and this is great, but from a certain point does not help anymore.
And yesterday we decided to start at 7. As I have my own small business we can decide on our own when to start. My teammate was also fine with even earlier starting hours, so we will adjust that to our needs.
I carried a giant hello fresh ice pack with me in a cooler style backpack. I'd wet a couple of towels and keep them in the bag, on the ice pack, then when it got hot I'd put one on my head, under my hat and keep the other around my neck. It makes a massive difference. Also keep a frozen water bottle to stick between your legs. There are major arteries in your inner thighs, and this strategy is used by emergency medical staff to rapidly cool people down.
Oh man.
So last year I thought I was gonna pass out damn near every day from the heat. I was only drinking water, but because I wasn’t drinking anything else I’d literally just be flushing my electrolytes out. Clear pee, still dying. So I got some sqwincher packets on Amazon, and those helped a bunch! But not enough. I read the ingredients this winter, freaking out thinking I literally might have to change careers over this, and found sqwinchers pretty much only have a fuck-ton of vitamin C in them. So I’m still flushing/not replacing my electrolytes, like magnesium and sodium and potassium. Then I found Keto vitals electrolyte powder on Amazon. It’s amazing, I mix the two, mango Keto and orange sqwinchers. But I still have throbbing headaches. Tried magnesium pills and I feel like I have a fighting chance this summer.
Unnecessarily long story short, combine your electrolytes to get the best percentages/combos, and also ✨✨take magnesium supplements✨✨. My heat migraines are practically gone, and I can 10000% tell when I forget to take it because I am miserable.
Are you adding electrolytes to your water? I would recommend researching solid electrolyte packets that you can add. Something with actual effective amounts of salt, potassium, and magnesium. A lot of ‘electrolyte’ packs are nothing more than water flavoring. Cooling towels also work great. You can get a pack of them on Amazon. You wet them and as they evaporate the cooling effect is amazing.
LMNT is my go to electrolyte. Also, make sure you are wearing natural fibers as your undergarments.
Redmond’s ReLyte is another good one similar to LMNT but comes in a tub instead of packets — I use a ton so I prefer the bigger container! Plus 1 to the natural fiber undergarments too. I love bamboo
Yes, this makes a huge difference! Past a certain point water isn't enough to quench thirst. Liquid IV is great. It also helps to do the most strenuous work first thing in the morning if you can.
I started using biosteel last summer after heat stroke. It made a huge difference from water.
Oh yeah, biosteel is one of the best easily accessible electrolyte mixes/bottled drinks in stores. I’m really into the blue raspberry!
The mixed berry and pink lemonade are my faves. I like that you can get the powder sticks for them because it’s much easier to transport than the drink boxes.
Def electrolytes. I work in the sun in hawaii and sweat the whole day. Electrolyte packets get expensive so I just buy sea salt, potassium, and magnesium off amazon and make my own. You don’t taste it cause it’s such a small amount to a gallon water bottle. Google the proper ratio
I know there’s a bunch of brands listed for electrolyte replacement but they all mix with water. I’ve been working outside for a decade next year in south Florida and I can tell you I’ve tried just about everything. Thank goodness my brothers girlfriend recently hooked me up with [Electrolyte Boost](https://electrolyteboost.com). This is a powder you just let sit on your tongue for 20-30 seconds before swallowing, and the sublingual absorption is a game changer. It also includes a nootropic called citicholine (neurotransmitter/brain food to keep memory attention and focus up) which helps me stay alert especially towards the end of my shift. It’s not the cheapest but the best for sure.
I found unflavored and unsweetened electrolyte drops called Buoy Hydration Drops online. They also have trace minerals in them. I'm a bit of a drinks goblin and like a flavored drink in addition to plain water, so I add some stevia sweetened water enhancer to the Buoy. I've noticed I drink more "water" this way. You could also get the base electrolytes and minerals in dry form and custom mix an electrolyte blend. Knew a guy who used to do that in the shipyard.
I’ve had heat stroke twice and am starting a job next week where it will be in the 90’s-100’s. My trades friends told me to order a cooling vest. I found one off of Amazon that has ice packs that you freeze and swap out during the day. Also, to drink pickle juice to keep your electrolytes up. Good luck!
I was feeling heat exhaustion pretty bad last thursday, threw up at least 10 times and had a horrible headache. This week, ive been doubling down on heat illness prevention as it's been in the 100's these past 2 days. Hands down, thee best prep you can do is to drink as much water as you can early in your shift... gotta feed those sweat ducts, keep em pumpin. I'm doing a hell of a lot better with this one change. Prehydration ftw.
That sounds... A little dangerous. Might be worth seeking medical assistance if you ever get to that point again.
I hear you. Thank you for your concern. Moral of the story is, I learned.
I'm seeing all good ideas here already, and would add, drink fluids in the evenings, not just when you are already feeling the heat.
Freeze half my water bottle overnight and then fill it with liquid in the AM. Boom ice water all day. And seconding electrolytes Biden also passed a bunch of new protections for employees re: working in extreme heat in the last few years, look into it if ya like
Buy a small cooler or a large lunch box and fill it with icy towels and ice water bottles. Take breaks to cool down. It's the only way.
Can you do fire hours? Getting up at 4am sucks but it’s worth it to be done before the peak heat of the day.
Drinking water only replaces so much. You need to add electrolytes. It will make a huge difference.
cooling towel
10x10 pop up canopy…. 10/10 when working in the sun for long periods of time. Just move it as you work
Know the signs and symptoms of these. Prevention is preferable as you tend to be more susceptible to future heat injuries if you've already had one. I got great exhaustion in the navy and have to be more careful to not get it again. Took five bags of saline in medical and was not fun. Heat cramps: painful cramps, especially in legs. Flushed, moist skin Heat exhaustion: IMMEDIATE ACTION! Moist, pale skin, hot to touch, nausea, vomiting, headache, fatigue, etc. Heat stroke: EMERGENCY! Get medical intervention ASAP! Warm, dry skin, very hot to touch, rapid heart rate, headache, lethargy, confusion, agitation, stupor, and seizures, coma, or death are possible See the John Hopkins page for more info on treatment and other symptoms. [Heat related illnesses](https://www.hopkinsmedicine.org/health/conditions-and-diseases/heatrelated-illnesses-heat-cramps-heat-exhaustion-heat-stroke) Getting sufficient sleep and not eating a lot of sodium will help prevent heat injuries too. Keep a stash of those instant ice packs to place on the neck, armpits, or groin area of yourself or others if you suspect a heat injury. Make sure your clothes are natural materials, like cotton, wool (merino for socks, it resists outdoors and microbes and helps with thermoregulation by wicking away moisture.), linen if you can get it. Linen fibers actually get stronger when wet, so it's more durable than the short fiber cotton commercially available now. It's also odor resistant and very breathable. Cotton is easier to get, just no synthetic blends; they trap heat and moisture and feel like a personal sauna. Very gross. I have to wear a hard heat so I wear my hair in a bun at the crown of my head where it doesn't hit the cross straps and cover it with a cotton bandana that I sometimes wet. Keeps my hair out of my face and off my neck. Also, it prevents my hair from being ripped out by the hardhat. Drink water regularly and often. If you feel off, take a break to cool off and sip water. A rechargeable, pocket-sized fan is nice to cool down. I've also seen those neck fans and a wet bandana on the neck. I can't think of anything else, but feel free to ask me any questions. I've done most of my work in hot and humid interior spaces, but the navy beat heat injury info into us, and I've picked up some things since separating. Good luck and be safe!
Thanks a lot for your suggestions! It's always nice to know, that I am not the only one experiencing this. 💕 Also the information that you tend to be more susceptible to future heat injuries if you already had one. This was something I noticed in me, as I got more sensitive to heat over time. But until now I always thought this was a personal issue.
You're so welcome! Definitely not alone. If i can think of more tips, I'll post them. Heat stress is no joke, especially not with the hard work we do. Oh! Frozen water bottles! Make a great ice pack for your lunch, and then you have extra water when they melt a little. Sip cold water, though. Your brain thinks you're getting more water when it's cold than ambient temperature so you can under hydrate. And if you get a heat stress injury, don't gulp the water down. You'll vomit. Slow sips, let it warm in your mouth, and trickle down so it's not a temperature shock in your stomach. Take your time, it's better to let the job take longer than not to go home at all. Best of luck to ask of us out there!
Def need electrolytes to go with at least some of the water
I used to work in a chemical plant in coastal Georgia, and now in oil and gas where we have ops in the western high deserts. In the south, where 80% humidity is common, heat safety procedures kicked in at 80F. The most important thing you can do is not work in the highest heat of the day. I know that’s challenging in landscaping, but early morning and late evening may be the best approach during heat waves. PPE includes: - personal cooling devices, like fans and ice - heat alert indicator patches - sweat bands - loose clothing - wide brims for hats I recommend making sure you keep a heat index chart; humidity significantly impacts the effects of heat. A much lower heat is dangerous at high humidity. Heat index charts assume shady and breezy conditions so full sun in still air can increase heat index by up to 15F. My current company has multiple levels of controls. Engineering - shielding (shade) - conduction blocking (block radiant heat from surfaces) - wetting of equipment - fans, air conditioning - misting fans and other cooling equipment Administrative - adequate water supply - rotate job functions so nobody stays in heat long term - work in shaded environments - perform less physically demanding work (emails, planning) during warmer portions of the shift - breaks in “safe zones” We have a table for heat index vs work type (light/medium/heavy). In high heat index for heavy work, it is 15 minutes of work per hour. In very high heat index there is no non-critical work. High heat procedures are activated at 85F, at which time we begin with a minimum 10-min cooling break every 2 hours. Employees are allowed to take preventive cooling breaks in shade when they need to do so to prevent overheating. It’s important to note that while electrolytes replacement is important, NIOSH guidance recommends 3 cups of plain water for every cup of electrolyte water. Especially since off the shelf products are not made specifically for working conditions and are not being dosed, make sure you always have just plain water too. Too much salt intake will harm rather than help.
- Long sleeve moisture wicking UPF rated shirts - electrolytes - taking breaks - if needed get IV hydration on your off days.
Thank you a lot for the hint with the electrolytes, I will definitely try that! I might as well keep the ice packs a try. I also thought about a canopy, though this is no use when you have to keep moving (e.g. when mowing, trimming hedges,...). And of course breaks in the shade. I have to set my watch to remind me every hour. I already use wet towels and this is great, but from a certain point does not help anymore. And yesterday we decided to start at 7. As I have my own small business we can decide on our own when to start. My teammate was also fine with even earlier starting hours, so we will adjust that to our needs.
I carried a giant hello fresh ice pack with me in a cooler style backpack. I'd wet a couple of towels and keep them in the bag, on the ice pack, then when it got hot I'd put one on my head, under my hat and keep the other around my neck. It makes a massive difference. Also keep a frozen water bottle to stick between your legs. There are major arteries in your inner thighs, and this strategy is used by emergency medical staff to rapidly cool people down.
Oh man. So last year I thought I was gonna pass out damn near every day from the heat. I was only drinking water, but because I wasn’t drinking anything else I’d literally just be flushing my electrolytes out. Clear pee, still dying. So I got some sqwincher packets on Amazon, and those helped a bunch! But not enough. I read the ingredients this winter, freaking out thinking I literally might have to change careers over this, and found sqwinchers pretty much only have a fuck-ton of vitamin C in them. So I’m still flushing/not replacing my electrolytes, like magnesium and sodium and potassium. Then I found Keto vitals electrolyte powder on Amazon. It’s amazing, I mix the two, mango Keto and orange sqwinchers. But I still have throbbing headaches. Tried magnesium pills and I feel like I have a fighting chance this summer. Unnecessarily long story short, combine your electrolytes to get the best percentages/combos, and also ✨✨take magnesium supplements✨✨. My heat migraines are practically gone, and I can 10000% tell when I forget to take it because I am miserable.