The summer and hot weather cannot be avoided in Arizona. Therefore, individuals who must work outside some or all of the time are encouraged to take extra precautions. Working outside when it is hot can lead to a heat stroke, heat exhaustion, or heat cramps as well as a heat rash. None of those conditions are comfortable, and some can have harmful results. Symptoms of those conditions include dizziness, fatigue, and muscle cramps as well as spasms and pain. The following are tips for working in high heat.

Staying hydrated is important. The recommended fluid intake is 16 ounces before starting work. Then every 15 or 20 minutes, consume 5 to 7 ounces. Workers should drink the right fluids, such as water, and avoid caffeinated drinks like soda, coffee, and tea as well as alcohol. Protective clothing is a must, such as long-sleeves, and it should be light-colored and loose-fitting. Wearing sunscreen is also recommended because it can help prevent sunburn. Workers have to pace themselves. Overdoing it in the heat can have negative results.

Frequent breaks should be scheduled. These rest periods are best taken in shaded areas. For extra relief, individuals can place a damp rag on their necks. Direct heat should be avoided whenever possible. Smaller meals are better than large meals. They should consist of fruits that are high in fiber and little protein.

Some jobs have to be completed even though it is hot outside. Managers and bosses have to take their workers’ safety into account, though. They should be on the lookout for employees showing signs of heat-related illnesses. Individuals who fall ill because they did not have access to safe working conditions in the heat may be able to file for worker’s compensation. Speaking with a legal professional in this area may be a good start.