May 16, 2022
When it comes to working outdoors in high temperatures, your workforce is dealing with not only heat-related illnesses, like heat rash, heat cramps, heat exhaustion or heat stroke, but also hunger and thirst. While the food and drink that you provide for them won’t solve all of these issues, it may go a long way to having a happier and healthier team on the job.*
Staying Hydrated is Key
We all know that our bodies require more water, but this fact is never more important than when you’re sweating in the hot sun and losing valuable electrolytes, which keep your body properly hydrated, regulate muscle contractions and help control the functions of the body’s nervous system. When electrolytes are sweated out and not replenished, the results could be low energy, headache and nausea.1
Every job site should have access to cool and portable drinking water. There should be enough for each employee to have 16 ounces of water before work begins and five to seven ounces every 15 minutes to stay hydrated. Ensure that you always have a plentiful supply of water and encourage employees to take frequent drink breaks so they do not risk getting dehydrated.
There are times, however, when dehydration needs more than water. To replenish the body’s crucial electrolytes, keep sports beverages stocked during days when the heat and humidity are at their highest. Look for sports drinks that contain between six and eight percent of your daily value of carbohydrates as they are the most effective and efficient at hydrating.2
MedExpress Pro Tip: If you’re trying to curb your sweets consumption, try mixing half a cup of sports drink with half a cup of water to reduce the sugar content.
To really up your game and provide something super fresh, you can make your own all-natural sports drink for your work crew. Simply slice up six to eight cucumbers, add a cup of diced watermelon and place them in 48 ounces of water. Cool on ice and you have a low-calorie, tasty treat that’s perfect for a hot workday.
Hydration Doesn’t Come from Water Alone
Beyond the 80 percent of hydration our bodies gain from water and other beverages, 20 percent of our hydration comes from the food that we eat.3 That’s why it’s important to think about hydration beyond just what you drink. There are certain snacks that can add plenty of much-needed water to the diet of your workforce diet when they need it most.
- Watermelon: This delicious fruit lives up to its name because it’s 92 percent water. That means that a juicy slice of watermelon aids nutrition either before, during or after outdoor work. It also contains potassium, an electrolyte that may protect your body from heatstroke.4
- Cucumbers: This vegetable is easy to prepare – just slice and serve – and it also provides plenty of hydration potential, as it’s 95 percent water. Plus, they’re packed with fiber, antioxidants like beta carotene and Vitamins A and K.5
- Pickles: Just like the cucumbers that they’re prepared from, pickles are also mostly water. However, the brine they are soaked in adds plenty of vitamins and minerals, including 20 percent of the Vitamin K that our bodies need in just one pickle.6 Not everyone may enjoy the taste of drinking the actual pickle juice, but on a blazing hot day, it can truly help with hydration. Just 2 ounces of pickle juice provides 200 mg of sodium, which refuels the fluids our bodies lose when sweating.7
- Peaches: This stone fruit is filled with potassium, which is lost in sweat and needed for staying hydrated. Their fuzzy skin is also packed with antioxidants that may help protect our bodies against illnesses.8
- Peppers: A pepper is positively packed with two things you and your employees need when you’re trying to beat the heat: water and Vitamin C. In fact, a red bell pepper has more of this vitamin than an orange!9
- Celery: Easy to prepare and fun to crunch on, providing this to your outside workers can add valuable fiber and hydration, as this vegetable is nearly 95 percent water and filled with electrolytes.
Ideal Hot Weather Snacks
In addition to fruits and vegetables, there are plenty of other snacks that can keep the bellies of your hungry workforce from growling. Plus, as the temperature rises, many of these snacks won’t spoil in the heat.
- Trail mix: The combination of nuts and seeds can provide plenty of healthy fats. However, try options that have unsalted nuts and fruits with no added sugar. You should avoid any mixes with chocolate in them as it’ll melt everywhere once it’s out in the heat.
- Beef jerky: For a burst of protein and flavor, beef jerky is a great choice. It stays fresh no matter the weather. For best health, seek out brands that are lower in sugar and salt, as well as preservative-free, if possible.
- Granola: Look for options that have oats, nuts and seeds. Try to avoid mixes that include honey, maple, chocolate or corn syrup. A good rule is to seek out options that have less than 5 grams of total sugar per serving.
Cool Down Before Work Starts
Before the workforce arrives at the job site, encouraging them to take a few of these steps ahead of time can go a long way toward keeping cool.
Limit Caffeine Intake. Sure, we all need the get-up and go that coffee, tea, caffeinated soft drinks and energy drinks give us. However, caffeine can cause dehydration. Try to avoid excessive intake of these drinks at least until it gets cool or work moves indoors.
Cut Out the Sugar. If you’re relying on sugar-filled sodas to rehydrate your workers, think again. Experts have discovered that rehydrating with soft drinks worsens dehydration and may increase kidney injuries.11
Keep It Light. Smaller snacks and lighter meals are best for those working outside. Heavier lunches, such as those that include protein-rich meats, will cause your body to heat up. Instead, serve fresh fruit, nuts and leafy green vegetables that will recharge and refuel electrolytes.
Work Safe, Work Smart
Keep in mind that water and food are just part of the equation when it comes to keeping your workers healthy when they’re working in the heat. Providing proper shade and opportunities to rest is equally important. Here’s to a great day in the sun that’s just as safe as it is hard working.
*Always consult with your health care provider before adopting any new dietary regimen. Underlying health conditions and medications, both precription and over the counter, can alter individual intake requirements.
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References:
1 Cedars Sinai: What are Electrolytes? Updated October 16, 2019. Accessed March 14, 2022.
2 RunnersConnect: How Much Sugar Should Your Sports Drinks Contain? Research on Carbohydrate Concentration, Sugar Combination and Impact on Marathon Performance. Accessed March 10, 2022.
3 Mayo Clinic: Water: How much should you drink every day? Accessed March 10, 2022.
4 LifeScience: Watermelon: Health benefits, risks & nutrition facts. Last updated October 21, 2021. Accessed March 10, 2022.
5 WebMD: Cucumber. Last updated September 20, 2020. Accessed March 10, 2022.
6 WebMD: What Pickles Can Do for Your Health. Last updated August 18, 2021. Accessed March 10, 2022.
7 Women's Running: Why Runners Should Drink Pickle Juice. Last updated January 7, 2016. Accessed March 10, 2022.
8 Cleveland Clinic: All the Health Benefits of Eating Peaches. Last updated August 26, 2021. Accessed March 10, 2022.
9 Runners World: What Are the Health Benefits of Peppers for Runners?. Last updated January 25, 2021. Accessed March 10, 2022.
10 Eating Well: Is Celery Good for You? Here's What a Dietitian Says. Last updated December 7, 2021. Accessed March 10, 2022.
11 Prevention: 3 Drinks You Should Always Avoid On A Hot Day. Last updated July 8, 2016. Accessed March 10, 2022.