Category : hydration

For Summer Fun, Water Is Your Best Bet!

Most of our HVAC service jobs at Oliver keep us outside in the summer months, and it is very important to stay hydrated all day long.  I did some research online and found some good information on the Cleveland Clinic web site that can not only help keep our techs safe, but can help your family too as you’re enjoying outdoor summer activities.

Why we become dehydrated…

When you exercise, your muscles generate heat.  To keep from burning up your body needs to get rid of the heat, which it does through perspiration.  As your body releases sweat it evaporates off your skin, cooling off the tissue below the moisture.  As you sweat, the fluid level in your body decreases and you become dehydrated.  This is right up our alley, all of us technical guys recognize this! It sounds like our body acts as a water cooled condenser: heart rate increases, heat builds up, sweat or condensation forms and than it evaporates to cool down the surface.

What to Avoid

When you’re out in the heat, avoid alcohol, teas, coffee, and soda.  These drinks actually pull the fluids from the body.  The caffeine also speeds up your heart rate, causing your body to work harder than it needs to and hence, cause dehydration to happen faster.  Fruit drinks and juices tend to have too many carbs and have very low sodium which will cause an upset stomach.  If you must drink fruit drinks, a best practice is to mix with water at a 50-50 %.  The best fluid to drink while working or playing outside is water.  Sports drinks are best used when playing sports for an extended period of time or if you are working very hard for an extended period of time.
So we know what to drink and why we need to drink, but how do you keep yourself properly hydrated? A good rule of thumb is to follow these guidelines:
  • 1-2 hours before activity drink 16-20oz of water
  • During activity drink 6-12oz of water for every 10-15 min outside
  • When finished activity drink 16-24oz of water as a replenishment to the body
Have a safe and happy summer my friends!
– Safety Sean

We Need Water; Good, Good Water (A Safety Sean Update)

Hello All,

Here is the third edition of our summer series.  This post is long and contains a lot of helpful information that should remind us how to hydrate properly.  It will be hot again so remember these tips and information to keep yourself safe during the summer months. 

Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you exercise, or if you have a fever.

Symptoms of dehydration include:

  • Little or no urine, or urine that is darker than usual
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Confusion
  • Feeling dizzy or lightheaded

Most people have been told they should be drinking 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. If you are concerned that you may not be drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated.

You may need to increase the amount of water you are drinking if you:

Water is the best option for staying hydrated. There are other drinks and foods that can help provide the water you need, but some may add extra calories from sugar to your diet. Drinks like fruit and vegetable juices, milk and herbal teas can contribute to the amount of water you should get each day. Water can also be found in fruits and vegetables, such as watermelon, tomatoes and lettuce, and in soup broths.

For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful because it contains carbohydrates that can prevent low blood sugar. A sports drink can also help replace electrolytes if you have a fever, have been vomiting or have had diarrhea. Choose sports drinks wisely, as they are often high in calories from sugar and may contain high levels of sodium. Energy drinks usually contain large amounts of caffeine and other stimulants (for example, guarana or taurine) that your body doesn’t need. Most of these drinks are also high in sugar..

  • Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
  • If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
  • If you’re going to be exercising, make sure you drink water before, during and after your workout.
  • Start and end your day with a glass of water.
  • When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
  • Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.
  • Drink water when you go to a restaurant. Not only does it keep you hydrated, but it’s free!

Stay Safe!
– Safety Sean