The dog days are here, and while it’s nice to work on a nice sunny day, it’s important to recognize the dangers of working under hot weather conditions. Construction is one of the industries where workers are at the highest risk for heat-related illnesses due to the strenuous nature of their job, along with the prolonged exposure to the heat during the summer months! That’s why in today’s blog, we will be going over how to stay cool at a construction site and beat the heat.

Stay Hydrated—Drink Plenty of Water!


Did you know that you should be drinking water or other fluids every 15 – 20 minutes? Cool water should be your primary source of hydration. Sports drinks and coconut water are great for those especially hot and tiring days where you need to restore electrolytes. Juices and fruits are also good for keeping you hydrated while getting a little kick of energy. Beverages you want to avoid inside:

  • Coffee
  • Soda
  • Energy drinks
  • Alcohol


These beverages contain diuretics, which will cause you to become dehydrated. Some of the symptoms of dehydration include:

  • Increased thirst
  • Dizziness
  • Weakness
  • Dry mouth
  • Inability to sweat
  • Swollen tongue
  • Decreased urine output


If you experience any of the following symptoms, you should immediately take a break and rehydrate!

Construction workers drinking water

Dress for Success


No, we’re not talking about a suit and tie. Dressing for success in the construction industry means wearing loose-fitted, light-colored, lightweight clothing. Natural fibers such as cotton are always a great choice since it absorbs moisture well and is breathable. If you’re working outdoors, protecting your skin from the harsh sun rays with a long-sleeved shirt is better than wearing a short-sleeved shirt that may seem more “fresh.” Lots of exposure to UV rays can be harmful to your skin, so be sure to dress for success!

Don’t Forget the Sunscreen!


Whenever you’re working outdoors, don’t forget to put on your sunscreen! Even on cloudy days, UV rays will reach you and cause sunburn! We recommend using sweat-proof sunscreen as you’re highly likely to sweat during the job. You wouldn’t want your sunscreen to wash off with your sweating.

Know the Signs of a Heatstroke


Knowing the signs of heatstroke is important so that you can take the appropriate steps if you or a co-worker is experiencing heat stroke. Heat stroke can cause major damage to your internal organs, including your heart, kidney, and liver. It can also cause muscle damage, blood disorders, and in worst-case scenarios, death. Signs of heatstroke that you should look out for include:

  • Throbbing headache
  • Dizziness & lightheadedness
  • Lack of sweat in spite of the heat
  • Red, hot, & dry skin
  • Muscle weakness & cramps
  • Nausea & vomiting
  • Rapid yet shallow breathing


While staying hydrated is important during any season of the year, drinking enough water is especially important during the summer. Hydration is the foundation for preventing heat-related illnesses while on the job. We hope this blog helps you see how to stay cool at a construction site and beat the heat. At Extreme Safety, we’re all about promoting worker safety and creating safer working environments. That’s why we sell the highest quality safety products for all kinds of work industries. As experts in the safety industry, our team at Extreme Safety is always here and happy to help! You can call us at (310) 856-0166 or contact us by clicking here.