In addition to fueling muscles, brain function, and energy levels, water also dissipates lactic acid – a chemical your body produces when your cells break down carbohydrates for energy. Lactic acid build-up during the day can cause a burning sensation, fatigue, and pain, forcing you to slow down or stop as your muscles cannot function effectively. “Hydration should be twenty-four-sev- en,” Burley stressed. “Drinking water throughout the day doesn’t happen as often as it should. When your body’s fa- tigued and you’re still trying to perform at the same level, something’s going to give, and it’s usually your awareness level. That’s when you’re going to have more injuries or accidents.” To that end, adding electrolytes (sodi- um, potassium, and magnesium) can be critical to keeping your body func- tioning at its peak. Sports drinks such as Gatorade can be helpful in replacing electrolytes and providing carbohy- drates, which will boost blood sugar levels and increase energy.
Supplements
Echoing her counterparts, Lisa Tade- waldt, founder and owner of Girl Boss at Urban Forest Pro , agreed that arborists often eat for convenience first, grabbing whatever quickly fuels the day’s work- load. This can leave nutritional gaps that may impair the body’s ability to regulate temperature and recover.
Dehydration doesn’t just take a toll on your body; it can impair your mental sharpness too, which is a serious drawback for anyone working at height.
lightheadedness, nausea, and muscle weakness may come into play, adding unnecessary risk to an already danger- ous job.
Ideally, according to Hall, an arborist’s diet should include “crunchy vegeta- bles and salads” during the day, but those don’t always keep well in the summer months, nor are they easy to chow on during a quick break.
Hydration
Hydrate before you feel thirsty — Drink 1 to 2 cups before working, then small sips every 15 to 20 minutes. Many use a camelback while on the job, so water is always readily available. Electrolytes matter — Sweat removes sodium, potassium, magnesium, so replenish — especially in summer. Breakfast is non-negotiable — Energy crashes equal injury risk. Pack easy portable calories — • Jerky • Nut butters • Fruit • Trail mix • Protein bars Protein plus complex carbs plus antioxidants help joints, tendons, and muscles recover. Extra Fueling Tips That Can Benefit Arborists:
Equally important, and largely ignored, is staying hydrated. When the body be- gins to signal that it’s thirsty, you’ve already reached the beginning stages of dehydration. The goal is to prevent getting thirsty by continuously drink- ing water – even when it feels like you don’t need it. According to Hall, being dehydrated not only can affect you physically, but cognitively as well, which can be a dis- tinct disadvantage for those working at heights. In later stages of dehydration,
32 | Winter 2026 ArborTIMES™
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