How to stay hydrated and healthy during summer installs

Summer is in full swing, and with temperatures reaching over 100 degrees Fahrenheit it can be hard to stay cool. Luckily, there are some easy ways you can prevent heat stroke and keep yourself hydrated even when it’s burning up outside.

Drink water.

To stay hydrated, drink water before you get thirsty. If you’re working in a hot environment, make sure to drink regular amounts of water throughout the day (at least 2-3 liters per day). When active, try to stay hydrated by drinking enough so your urine is pale yellow or clear.

It’s important not to wait until we feel thirsty before drinking as this can lead us into a cycle where we do not take in sufficient fluid and become dehydrated as a result.

Eat raw fruits and veggies like cucumber or watermelon.

Eat raw fruits and veggies like cucumber or watermelon.

Cucumbers, watermelons, and other fresh produce are great sources of water—and electrolytes. These fruits and vegetables are rich in vitamins, minerals, and antioxidants that can help you stay hydrated in the heat. You can also eat them raw (which is better for your body) or juice them for an added boost of nutrients!

Wear light-colored clothing when outdoors.

Light-colored clothing can help reflect heat away from your body, which is especially helpful in hot weather. Darker colors absorb heat and make you feel warmer than they actually are. This means that navy shorts will make it feel hotter outside than khaki shorts would, even though the two look almost identical to each other (and both might be considered “fashionable”).

Loose-fitting clothing is best.

Wear loose-fitting clothing whenever possible. Loose-fitting clothes allow air to circulate and sweat to evaporate, both of which help you stay cool. Tightly woven fabrics trap heat and make it harder for your body to release heat through evaporation, leading you to feel hotter than you would otherwise be in the same temperature.

Dress in layers instead of one bulky garment; this allows you to adjust as needed by removing a layer if it becomes too warm or adding one if it gets too cold.

Avoid the sun during the hottest hours of the day.

To avoid the heat, try to stay in the shade during the hottest hours of the day. If you’re not able to find shade, wear a hat, sunscreen and sunglasses. If you have to be outside for an extended period of time, consider wearing long sleeves and loose clothing.

If you are experiencing heat stroke, you probably have a fever, be unconscious, and feel very hot to the touch.

If you or someone else is experiencing heat stroke, you may have a fever, be unconscious, and feel very hot to the touch. If this is the case, call 911 immediately and give them your location.


Heat stroke is serious and can be fatal. The best form of prevention is being proactive by staying hydrated, wearing proper clothing, and avoiding the hottest part of the day when possible.

For more information about how to stay safe in the summer months, visit the National Weather Service website or contact your doctor.

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