Knowing how to hydrate fast and remain hydrated can mean the difference between a productive day at work and a trip to a medical center, especially if you perform heavy work in hot environments. While often associated with hot summer outdoor work, dehydration can occur at any time of year under the right conditions.
What is Dehydration?
Water makes up approximately sixty percent of the human body and is needed for all essential body functions. The water in our bodies is in continuous flux: Once we drink it, water is lost through urine, sweat, and respiration.
Dehydration occurs when the amount of water entering the body is less than the amount the body loses. When dehydrated, the kidneys retain water, reducing how frequently we urinate—sweating slows or stops, making it challenging to regulate the body’s internal temperature and lead to heat stress and other heat safety issues. The blood in our veins thickens when we are dehydrated, forcing the cardiovascular system to work harder.
How Does Dehydration Affect You?
As dehydration develops, you may experience a range of symptoms, including:
confusion
- dizziness
- dry mouth
- fatigue
- headache
- irritability
- muscle cramps
- nausea
- thirst
- yellow or orange urine
Unless you take steps to keep hydrated, dehydration will interfere with your performance and productivity. Confusion and dizziness in the workplace increases the risk of accidents. Left untreated, heat stress or heat exhaustion may develop.
When Should You Keep Hydrated?
While many people associate dehydration with hot summer weather, the truth is you can develop dehydration at any time of year, including the winter months. In fact, there’s a statistically significant chance you’re dehydrated right now: up to 75 percent of Americans don’t drink the eight eight-ounce cups of water the Institute of Medicine recommends should be drunk daily. This means many outside workers are showing up to work mildly dehydrated, then worsening the condition by sweating away more water.
How to Hydrate Fast
The best way to hydrate fast, and stay hydrated, is to drink water on a regular basis. Aim for at least one cup of cool water every fifteen minutes. Cool water is your best choice as the body absorbs it faster than cold or hot water. You may be able to speed up the process by mixing hydration supplements into your water. Hydration supplements contain vital electrolytes commonly lost during dehydration, such as sodium, chloride, and potassium.
If water is not available, eat juicy fruits and vegetables, skim milk, or juices to restore hydration. Avoid caffeinated beverages and alcohol — both act as diuretics, forcing the kidneys to excrete water.
How Long Does It Take to Hydrate Someone?
How long it takes to hydrate someone suffering from dehydration depends on the severity of the dehydration. On average, the body can recover from mild dehydration within 45 minutes of consuming 20.3 ounces of water. Recovering from moderate to severe dehydration takes longer.
How to Keep Hydrated
The best way to keep hydrated is to consume water at regular intervals. NIOSH recommends drinking a cup of water for every fifteen minutes of moderate exercise in moderately hot conditions, with more water and more breaks as activity levels and temperatures rise.
How to Prevent Dehydration at Work
Staying cool slows how quickly your body dehydrates, as you don't need to sweat as much. Wearing a cooling vest or cooling neck gaiters can help, and there are many other ways to stay cool at work. Taking regular breaks in cool shady or air-conditioned locations helps slow dehydration, as long as you drink water regularly. During breaks, you can moisten cotton clothing to keep cool, or take advantage of misting fans.
Be aware of what the day’s conditions will be like. High temperatures and high humidity indicate an increased need to keep hydrated. The intensity of your work and any protective clothing you need to wear will also affect how quickly your body loses water. Try to drink often enough, so you never feel thirsty. If you feel like you need a drink, you’re already two percent dehydrated.
Individual, reusable water bottles should be kept close to the worksite in coolers, along with water dispensers to refill bottles as needed. The recommended temperature for drinking water on the job is between 50 to 59 degrees. Hydrogen supplements can help prevent any heat cramps that can occur during or after work.
Employers should provide cool rest areas and encourage workers to rehydrate regularly. Teach your employees how to identify the signs of dehydration and what to do to keep hydrated. Some employees provide urine color charts in bathroom facilities, so employees can check if they are dehydrated: the darker the urine, the more severe your dehydration.