STAYING HYDRATED Working in the harsh Australian heat increases the risk of dehydration and heat stress for Australian workers. Most at risk are those working outdoors performing physically intensive labour and indoor workers who are exposed to high temperatures with poor ventilation. If you work in the heat, ensure you follow these tips to minimise your risk of heat illness and dehydration to stay safe and healthy.
EFFECTS OF ELECTROLYTE IMBALANCE
When dehydrated our bodies need more than water alone. We need to replace all the essential nutrients we lose through sweat. These nutrients are known as electrolytes. Blood pressure, fluid balance and muscle contractions are some of the key functions that electrolytes help regulate in our bodies. Having an adequate supply of electrolytes, such as Sqwincher® is an important factor to consider when developing a hydration program.
1 DONT WAIT UNTIL YOU ARE THIRSTY
If electrolytes lost through perspiration are not replaced, effects of electrolyte imbalance may occur.
Don’t wait until you are thirsty to drink. If you are thirsty you are already dehydrated. Instead drink small amounts frequently at regular intervals. 250mls every 15-20mins is the recommendation for working in the heat.
• When perspiring, if a person’s sodium levels drop too low, they make experience muscle weakness, cramping and dizziness. • Similarly if a person’s potassium levels drop too low, confusion, muscle weakness and paralysis may occur. • If sodium is not replaced, and blood concentrations of sodium fall below a critical maximum - hyponatremia may set in. Without treatment, hyponatremia may lead to swelling of the brain, seizure and death.
2 CARRY A DRINK BOTTLE OR COOLER
KEEP IT IN A COOL PLACE You are more inclined to drink when fluid is readily available. Keep your cooler with you and ensure it is well insulated like the Frontier JugRnaut, with an easy pour/refill spout and lid.
Sqwincher is Australia’s leading electrolyte-enhanced beverage used for industrial applications.
3 PRE-HYDRATE
Recent workplace studies have shown that many Australian workers show up to work already 2% dehydrated. Drink plenty of fluids in the hours before your shift so that you are not starting your work day with a fluid deficit.
4 MONITOR YOUR BODY FLUIDS
Monitor how much you are sweating and going to the toilet and ensure you are replacing these fluids.
104 I PERSONAL SAFETY EQUIPMENT CATALOGUE VOL 2
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