Tag Archives: dehydration

Off Your Mental Game? You Could Be Mildly Dehydrated

Stories Warning of Dehydration Dangers Don’t Hold Water

headshot:  Mary Chris Jaklevic Mary Chris JaklevicMary Chris Jaklevic is a freelance health reporter and regular contributor to HealthNewsReview.org.
She tweets as @mcjaklevic.

Human beings are naturally equipped with a system to regulate fluid intake. It’s thirst, and it works pretty well for the vast majority of us. Still, some news organizations are oddly compelled to remind us to drink more water. In the process, they often propagate ideas that aren’t supported by data.

hand shaking hand made of waterTake this recent USA Today story entitled, “Why you should drink water first thing every day.” It quoted two registered dietitians, identified as representatives of the American Academy of Nutrition and Dietetics, who advised starting the day with two glasses of water to aid metabolism and digestion.

One of the dietitians acknowledged she hasn’t seen studies to support this, but says it does make “biochemical sense.” The other is asserted: “After being asleep all night, we wake up every day slightly dehydrated.”

Similarly, TIME sounded the dehydration alarm last year in a piece entitled “Why Hillary Clinton (And You) Should Be Drinking Water Regularly.” It blamed the candidate’s wobbly condition at a 9/11 ceremony on dehydration, a notion put forth by Clinton’s husband, just before her doctor revealed that Clinton had been diagnosed with pneumonia.

Sketchy data and claims that are all wet

While the dehydration story may have been a smoke screen, TIME nevertheless rallied on to assert that Clinton is far from alone in her failure to drink enough fluids, citing another news outlet: “In 2013, CBS reported that some 75% of Americans may be functioning in a chronic state of dehydration, many mistaking the symptoms for other illnesses.” TIME advised: “Drink plenty of water!” Continue reading Stories Warning of Dehydration Dangers Don’t Hold Water

Cal/OSHA Urges Employers with Outdoor Workers to Prepare for Heat Season Now

Summer heat safety patchCal/OSHA is urging employers with outdoor workers to prepare for high heat now. According to the National Climatic Data Center, 2014 was the hottest calendar year on record since 1895 in California, and the Center has already recorded similarly record-breaking temperatures over the last two months. Preparation is essential to prevent heat illness which can include headaches, fatigue, excessive sweating and muscle cramps in the early stages, and can rapidly progress to mental confusion, vomiting, fainting, seizures and death.

“Employers must ensure they take the steps necessary to protect outdoor workers, especially during times of high heat,” said Christine Baker, Director of the Department of Industrial Relations. Cal/OSHA is a division within DIR.

Employers are required to take the following minimum, basic steps:

• Train all employees and supervisors about heat illness prevention.

• Provide employees with enough cool, fresh water to drink at least 1 quart per hour, and encourage them to do so.

• Provide access to shaded areas, and encourage employees to take rest breaks of at least 5 minutes – before they feel any sickness.

• Develop and implement written procedures – in English and other languages as necessary – for complying with Cal/OSHA’s Heat Illness Prevention Standard.

“California has the most extensive heat illness prevention requirements in the country,” said Cal/OSHA Chief Juliann Sum. “The goal is to ensure that outdoor workers are not risking their health.

” Employers must also take special protective measures when temperatures reach 95 degrees or above. Supervisors must:


A Primer on Working in the Heat

the heat is on graphic
Summer often supplies the best weather to be outdoors. It’s also the busiest time of year for many outdoor industries, from construction to agriculture to hospitality. Though these workplaces are often very pleasant in nice weather, it’s important to recognize that sun and heat exposure can be hazardous without the proper precautions.

According to the Occupational Safety and Health Administration (OSHA), thousands of workers require treatment for heat exposure each year, with some incidences serious enough to cause death.

“Ideally, heat exposure should be limited during the peak midday hours of 10 a.m. to 2 p.m.,” said Randy Klatt, Safety Management Consultant from workers’ compensation insurance specialist MEMIC. “For many workers, though, outdoor tasks are unavoidable in that stretch of time. By taking some simple precautions and staying mindful of your body’s reactions to the temperature, many heat-related sicknesses, like heat stroke, dehydration, and sunburn, can be avoided.”

Keep yourself safe with these five tips to avoid heat stress on the job.

• Plan your day accordingly. Though limiting direct sun is almost always preferable, there are ways to plan your day effectively when exposure is necessary. Schedule more strenuous work in the morning and late afternoon when it’s cooler. If possible, secure a shady spot nearby your work zone to take breaks. Klatt suggests at least a few minutes out of the sun each hour.

• Wear the right gear. If such equipment is safe in your workplace environment, try to wear hot-weather friendly clothing. Light colored, breathable fabrics and hats that shade your face and neck will help to keep you comfortable under the sun’s rays. Eye damage is a concern, too – make sure your pair of sunglasses filters at least 90 percent of ultraviolet (UV) rays.

• Apply sunscreen early and often. The benefits of regular sunscreen use are well-documented, but studies continue to show that adults often don’t wear enough, if they wear it at all. Use a broad-spectrum sunscreen (protecting against UV-A and UV-B rays) with an SPF of at least 15. Apply liberally 30 minutes before going outside, and every two hours thereafter.

• Stay hydrated. The more we sweat, the more important it is to replace the fluids our body has lost. Water is perfectly acceptable for short periods outside, but for longer stretches, you may want to consider replenishing your electrolytes with a sports drink. The Center for Disease Control recommends approximately one cup of water every 15 to 20 minutes. Alcohol (of course), caffeine, and sugary drinks are not recommended, as they tend to dehydrate your body.

• Assess how you’re feeling on a regular basis. Take the time to rest in the shade for a few minutes every hour and monitor yourself for signs of overexposure and dehydration. If you’re feeling dizzy, nauseated, or extremely fatigued, it’s likely a sign that your body needs a break from heat exposure. Muscle pain or spasms may indicate dehydration or low salt levels. Don’t ignore these warning signals. Overextending yourself can be a serious health risk.

In the event of heat-related sickness, sit or lie down in a cool spot as soon as possible. Drink plenty of fluids and loosen or remove any heavy or tight clothing you may have on. The amount of time your body takes to rehydrate varies depending on the severity of your heat exposure, but you may require anywhere from 30 minutes to several hours. Be careful not to rush yourself. In the event of acute heat sickness like heat stroke – often identified with dizziness, slurred speech, and very hot, dry skin, among other symptoms – call 911 or seek emergency medical treatment immediately. These episodes can lead to death.

Working in the summer heat can become a little more bearable with the proper precautions. By remaining responsive to your environment, outfitting yourself with proper equipment, and taking breaks when your body requires them, you can create the groundwork for a productive and safe day in the sun. Continue reading A Primer on Working in the Heat