Working outdoors means you’re exposed to the elements and when temperatures rise, so does the risk of dehydration. Even mild dehydration can affect your concentration, increase fatigue, and put your safety at risk.

Here’s how to stay on top of your hydration, every day:

Know the Signs

Look out for these early signs of dehydration:

• Thirst (if you’re thirsty, you’re already behind!)
• Headaches
• Dry mouth or dark-coloured urine
• Feeling dizzy or tired

Drink Regularly – Not Just When You’re Thirsty

Make water a habit. Aim for at least 2 litres a day – more if it’s hot or you’re doing heavy physical work. Keep a bottle with you and sip throughout your shift.

Limit Caffeine and Energy Drinks

Tea, coffee, and fizzy drinks can dehydrate you. They’re fine in moderation, but water should always be your go-to.

Start Hydrated, Stay Hydrated

Drink water before you leave home and top up during breaks. Waiting until you’re parched is too late.

Hydration-Friendly Snacks

Fruit like watermelon, oranges, and grapes can help top up your fluids too. They’re refreshing and full of water.

Watch Out for Each Other

If a colleague seems a bit off, sluggish, confused, or complaining of headaches – check in with them. Dehydration can creep up on anyone.

Hydration isn’t just about comfort – it’s about safety. A clear head and a well-hydrated body help you work smarter, safer, and stronger. So, keep your bottle close and your water topped up – your body (and your team) will thank you.

You can find a poster to share on workplace notice boards on the UK News download page HERE.