Working in the heat this summer? Stay safe with these tips from Dr. Nicholas Reul, Associate Medical Director for Occupational Disease at the Washington State Department of Labor and Industries.
1. PLAN AHEAD
Heat safety starts the night before. If you’ll be working the next day in extreme heat, drink water and sports drinks before you go to bed, and eat water-rich fruit and vegetables to replenish your electrolytes to make sure your body isn’t starting from a deficit.
“If you go to work and you’re already dehydrated, you’re already behind,” Dr. Reul says.
When the forecast says it’ll be hot the next day, also be sure to avoid alcohol, as it dehydrates you. Consider avoiding caffeine in the morning, which is a diuretic that causes you to urinate more often. This would be a good day to eat a lighter breakfast, as well, as heavy meals sap your body’s energy it could be using to keep your temperature regulated.
If possible, dress in lightweight and loose-fitting clothes to let your skin breathe. Avoid dark colors that trap the sun’s heat.
2. STAY COOL
Getting hot doesn’t happen all at once. On the job site, block out direct sun or other heat sources to avoid the slow creep of rising temperature.
Your employer is required to supply you with cool water. Try to drink a cup every 15 to 20 minutes, even if you don’t feel thirsty yet. In fact, that’s a good sign: “By the time you feel thirsty you’re already dehydrated,” says Dr. Reul.
Starting to feel a little grouchy or wobbly? Assume it’s the heat.
Take your state-mandated rest breaks in the shade — even better if you can find a fan or air-conditioner to help you cool off. Heat waves can happen during any season, not just the summer, and Washington and Oregon heat rules apply whenever the heat is at or above 80 degrees Fahrenheit.
3. KNOW THE SIGNS
If your body is unable to regulate itself in extreme heat, you will feel the difference. You may sweat more, get thirsty, develop a headache, feel dizzy or weak, get irritable or confused, or feel sick to your stomach and vomit. Your urine may be darker than usual and your skin may feel clammy. This is heat exhaustion.
If you feel this way, move to a cool and shaded area, remove any heavy clothing and PPE you may be wearing, and cool off by drinking some water, fanning your face, spraying yourself with a cool mister, or applying a wet cloth to your skin. If you’re dizzy or light-headed, lay on your back with your legs raised about 6–8 inches. If you feel sick to your stomach, lay on your side.
A few minutes later, if you aren’t feeling better, you may have heat stroke. People with heat stroke have similar symptoms, except their skin may also be hot and red, they may have seizures, and may collapse. This is very serious.
“While heat exhaustion needs attention, it’s not a medical emergency. Heat stroke is a medical emergency,” says Dr. Reul. “If you can’t tell the difference, call 911.”
Hazardous heat
Heat-related illness can be damaging enough to lead to successful workers compensation claims. That happens more than 60 times a year on average in Washington and about 20 times a year in Oregon.
