18建议在夏天在工地上保持冷静Heat

That’s sound advice for most people, but what about the hardworking men and women who must get outside and work in all kinds of conditions, including the stifling heat? If you work outdoors, you know the challenges, and taking a few hours to cool off in an air-conditioned room isn’t usually an option when there’s a job to get done.

Getting through a hot day takes planning and preparation. Of course, that is something that’s expected in any job. You wouldn’t show up at a worksite without the right tools, and you shouldn’t arrive unprepared for the heat.

There are lots of tools and tricks, including some as simple as making sure you always have water. You can use these tips to keep your body temperature from rising during an extreme heat wave, and you should take advantage of as many of them as you possibly can.

Finding what works for you is also personal. Not only do our bodies respond differently, but not every job that requires working outdoors is the same. Using what is best for your body and your work situation will make all the difference.

So, when the heat is on, what are the best ways to cope?

Tip 1: Hydrate, hydrate and hydrate some more

当它很热时，口渴并不总是你身体水合需求的最佳指标. In fact, if you wait until you’re thirsty before you drink water, you may be well beyond the time when you need to replenish fluids. Make sure you drink something — water is your best bet — every 15 to 20 minutes.

What’s more, you should start drinking even before your day gets underway to make sure you begin the job fully hydrated. The best way to make sure you’re never short of fluids, especially water, is to bring a water bottle with you to the job and refill it throughout the day. f you’re a manager concerned about performance,getting custom water bottles for your teamwill help boost morale and encourage them to stay hydrated.

Tip 2: Go easy on the caffeine

Many of us love the morning boost that a good cup of coffee provides. But when a heat wave is on, don’t overdo it on the caffeine, as that in excess can prompt dehydration. Don’t forget that energy drinks usually have a healthy dose of it as well, so even if you think you need a lift from one to get through a tough afternoon, try to avoid it when you’re trying to beat the heat.

Tip 3: Dress for success

When the sun is especially punishing, it’s critical to keep yourself protected from its rays. That means wear cool, loose-fitting clothing in light-colored fabrics that breathe and help your body maintain a healthy temperature. If you can wear a hat on the job, do it.

While it’s tempting to strip off clothing when the heat is soaring, leaving skin exposed to the sun won’t help keep you cool. It could even lead to severe sunburns or heat stroke, conditions that are not only dangerous and unhealthy but could also keep you off the job.

Tip 4: Layer on sunscreen

You want to make sure you protect your skin from the sun. Even if you’re properly dressed for the conditions, it’s impossible not to have some skin exposed. Make sure you apply a sunscreen that has anSPF rating of at least 30并计划在整天内保持分层。

Pay careful attention to the most burn-prone areas, which are your nose, your ears and the back of your neck. Since you’re not just chilling out at the beach but working hard in that hot sun, you need to be especially diligent. Sweat can wash away sunscreen or at least reduce the amount of protection it provides, so keep re-applying.

Tip 5: Take cover

Even if you’re properly dressed for the conditions, and you’ve covered your body in sunscreen, it’s a good idea to look for any opportunity to get out of the sun during your workday. Take breaks in the shade and, if possible, move some tasks to covered areas. If there are projects you can rotate among the crew, make sure you do so in a way that gives everyone a break from the sun.

Tip 6: Let your body acclimate

If you live in an area with changing seasons, accept that your body won’t snap into high heat mode right away. The truth is, your body needs some time to adapt. When temperatures rise, try to moderate your activity at first, allowing your body to get used to the conditions.

The human body is an incredible machine, but sometimes we treat our cars better than we do ourselves! During the first few days of a heat wave, don’t take on activities at a pace that might be too physically taxing.

Sure, there’s a job to be done, and you’re someone who puts in an honest day’s work, but be careful you don’t overdo it while your body is adjusting to new conditions. Doctors say it can take as long as seven to 14 days to get used to a change in temperature.

Tip 7: Eat right

If you’re working in the heat, avoid a heavy lunch, especially protein-rich meats. You’re better off with smaller snacks and light meals throughout the day, as your body creates more metabolic heat if it’s breaking down heavy foods.

尽量确保您的炎热天气饮食包括大量的绿叶绿色蔬菜或新鲜水果和坚果，以帮助补充您的电解质。虽然它看起来可能看起来是反直观的，但辛辣的食物可以让你失望，因为它们刺激口腔中的热受体，增强循环并导致你汗水，这是你的身体自然的冷却方式。

Tip 8: Speaking of sweating

出汗是一个标志，你的身体就像它一样当它试图通过蒸发降低其温度。事实上，如果你正在发热，你突然停止出汗，这是一个警告标志。所以，不要担心在工作的炎热日子里出汗，但如果你注意到它停止，请采取措施。

Tip 9: Spritzing isn’t just for supermodels

Whether it’s a misting from a garden hose or water from your bottle dribbled over the back of your neck, a cooling bit of water can make you feel a lot better. Take a few moments throughout your day to get some cold water onto yourself.

Think about getting some cold water or ice on the wrists just below your palm, too. According to some holistic health practitioners, this part of your body is critical to clearing heat out of your system. Hey, it’s worth trying.

Tip 10: Put a damp towel in the freezer the night before

Wrap the towel around your neck as your work day gets underway. Not only will it protect your neck from the harmful effects of the sun but it will keep cooling you as it melts.

您也可以通过摩擦在身体的各个部位缠绕在布料中的冰块来受益。它听起来有点粗略，但那些腋窝是一个很棒的地方。在你的坑里放一个冷的冰块，你会匆忙感到凉爽。

提示11：调整您的日程安排

If you can start your day a bit earlier, it’s worth it. And if you can get the most physically demanding parts of the job out of the way before the midday sun ramps up the temperature, you’ll be much happier in the late afternoon.

您的日程安排有任何灵活性吗？早期开始意味着你必须忍受较少的热量，但你也可以考虑一个时间表，使你的一天成为晚上的冷却部分。

提示12：戴冷却背心

虽然这是一个投资，如果你知道你会在炎热的天气外，你可能永远不会后悔买冷却背心。化学冷藏包在这些背心的口袋里休息，所以这就像你穿着一整束你的上半身冰块。

The cold packs, of course, don’t stay frozen forever, but they will be a welcome relief while you’re wearing the vest. If you have access to a freezer, you can always drop it back in to get its chill back.

(check out cooling vest products on ForConstructionPros.com…)

Tip 13: Fire up a fan

Do you work in a location where a fan can be used? If you do, an industrial-grade work fan can make you feel cooler, because the sensation of sweat evaporating from your skin happens more quickly than it does in still air.

当然,你总是可以自己给自己扇风,但是requires physical effort, and when it’s hot, that’s something we want to minimize. You’re already working hard enough.

提示14：获得理发

Even if your long locks are your trademark, you may want to consider a cooler cut during the summer months. Excess hair traps the heat around your head.

提示15：喝大量的水

是的，已经提到了适当的水合。但如果这里有一点建议，那就是重复的建议，这就是这个。保持水瓶 -a custom stainless-steel water bottle will stand up to the demands of the job— with you all the time.

Consuming fluids at regular intervals throughout the day will help you maintain your energy and keep you healthy. Don’t skimp on it.

If the heat has you beat, consider a drink that will replenish lost electrolytes. Just be careful you don’t choose one that’s loaded with sugar or empty carbohydrates.

Tip 16: Cut back at happy hour

There’s nothing wrong with unwinding after a long, hot day on the job with an adult beverage. It’s a great and time-honored way to bond with your co-workers.

But you don’t want to overdo it during a heat wave because you will feel alcohol’s dehydrating effects the next day. Go easy when you’re at the pub after a hot day on the job, so your body is up to the workload the next morning.

Tip 17: Keep a bucket of ice water nearby

If your work doesn’t require you to be constantly on the move to different locations, a simple icy bucket of water can be a real advantage on a hot day. Place it somewhere on your worksite that makes it convenient for people to get a quick, cold splash as they go by, or as a place for dunking towels to keep them damp and cooling on the skin. Just don’t use it to refill your custom sports water bottle — it’s not drinking water!

Tip 18: Don’t ignore the warning signs

有时，尽管您和您的船员所做的最佳努力，但热量可以简单地压倒一名团队成员。保持警报的警告迹象是发热，剧烈出汗，快速脉搏，头晕，皮肤上的鹅肿胀，肌肉痉挛和头痛。中暑is a precursor to the more serious heat stroke, which can typically be identified by a lack of sweating, nausea and vomiting, mental confusion, flushed skin, rapid breathing and a racing pulse.

If you sense that you or someone else is suffering from heat exhaustion, get them out of the sun and into a cooler setting. If you believe it has moved on to the more serious heat stroke, seek medical attention immediately. Remember to always err on the side of caution when working outside in the heat; your health is too important to do anything else.

在极热期间，有各种方法可以保持冷却器。当温度上升时，但工作需要完成，确保您到达工程内的计划，以保持健康。尽可能多地使用这些提示，并且不要低估身体高温的严重性。

Preserving your body is not only good for your health but it’s also important for your long-term earnings as well. Stay cool and work smart.

Article written by Sam Momin andoriginally published on customwaterbottle.com.