07/09/2026
Great reminder this season!! 🥵
Surviving a hot shift isn't just about how much you drink—it's about what you put in your cooler. According to NIOSH, your choice of fluid can make or break your heat safety.
Here is how to audit your hydration routine:
💧 THE DO'S:
Do stick to water: It is almost always enough to keep you safely hydrated, provided you eat regular meals to replace lost salt.
Do space it out: Aim for 1 cup (8 oz) every 15–20 minutes. Smaller, frequent sips are way more effective than chugging a quart all at once.
Do eat your meals: Skip the salt tablets! Normal meals and snacks are all you need to keep your electrolyte levels balanced.
🚫 THE DON'TS:
Don't rely on energy drinks: High caffeine levels combined with heat stress put dangerous strain on your heart. Plus, the extra sugar equals unnecessary calories.
Don't drink alcohol within 24 hours of work: It accelerates dehydration and drastically spikes your risk of heat illness.
Don't overdo it: Do not drink more than 48 oz per hour. Too much fluid can dilute the salt in your blood and cause a medical emergency.
🚽 The Porta-Potty Reality Check:
Look, we all know you can’t accurately judge your urine color in the dark, blue fluid of a site porta-potty, even if you wanted too. Since you can't rely on the color test, watch out for other symptoms: if your work performance suddenly drops or you feel unusually wiped out, you’re already dehydrated.
Stay smart, keep a water bottle handy, and look out for your crew! 👷♂️☀️
