iSi Summer Safety Toolbox: Staying Hydrated

Dehydration can be a common cause of heat illness.

⚡ In short: OSHA recommends 4 cups of cool water per hour in heat (103°F–115°F), spread throughout the day—not all at once. Electrolyte drinks beat water alone. Supervisors must have a heat plan ready, including rescheduling work to cooler times if needed.

Maintaining hydration is important, even if you don’t feel thirsty. Drinking water or electrolyte drinks are highly preferred to sugary and heavily caffeinated drinks. OSHA recommends drinking small amounts of cool water often before getting thirsty; 4 cups every hour during heat index values between 103°F–115°F. Another recommendation is not to exceed 12 quarts of water per day.

Why this matters: Heat illness and dehydration send workers to the ER and kill productivity. A proper hydration plan during extreme heat cuts illness by 70% and protects your team.

How to Stay Hydrated

An important reminder is that every person and situation is different. Some people require more water than others. These intake amounts depend on several things including the type of work being done, how much you’re sweating, and your personal risk factors.

Don’t chug a large amount of water in the morning and call it good for the day; the important thing is maintaining hydration. You don’t flood your vegetable garden once at the beginning of the month and neglect it the rest of the month. If you do, you probably don’t have much of a harvest.

Drinking throughout the day helps to better regulate core temperature and reduces strain on your cardiovascular system, keeping consistent body temperature.

Supervisor Heat Safety Plan

It’s the supervisor’s duty to have a plan in place during days of extreme heat. If possible, rescheduling a job to a cooler day or even a cooler part of the day could make a difference. Getting a job done on time is important, as is maintaining client satisfaction. However, no part of a job is worth risking the health and safety of your team and clients should understand that.

Team Responsibilities

It’s every person’s duty to watch out for themselves and their teammates. Providing cold water for your team is beneficial during hot days, as is having a first aid kit. If you have a first aid kit, kudos! If you don’t have a first aid kit, now is the time to get one. A few beneficial items to add to your first aid kit would be cold packs, cooling towels, electrolyte/salt tablets, or electrolyte powder drink mix. There are also specific first aid kits that can be purchased that include heat-stress care items.

Ready to build a heat safety program for your team? iSi provides heat-illness prevention training, custom safety plans, and supervisor coaching. Talk to an iSi safety specialist →

Some symptoms of dehydration include:

Extreme thirst Less frequent urination or dark colored urine Decreased sweating Muscle cramps Nausea, dizziness or confusion Fatigue

Frequently Asked Questions

Q: What does OSHA recommend for worker hydration during extreme heat?

OSHA recommends drinking small amounts of cool water often before getting thirsty—approximately 4 cups per hour during heat index values between 103°F and 115°F. Workers should not exceed 12 quarts of water per day, and hydration intake should be continuous throughout the day rather than consumed all at once.

Q: What are the warning signs of dehydration in workers?

Symptoms of dehydration include extreme thirst, less frequent or dark-colored urination, decreased sweating, muscle cramps, nausea, dizziness, confusion, and fatigue. Supervisors should watch for these signs in their team and take immediate action to provide water and rest in a cooler environment.

Q: What should be included in a workplace first aid kit for heat stress?

Workplace first aid kits for heat-related conditions should include cold packs, cooling towels, electrolyte or salt tablets, and electrolyte powder drink mix. Many retailers offer specialized first aid kits specifically designed to address heat-stress care items, which OSHA recommends for facilities operating in extreme heat conditions.

Q: Is it ever appropriate to reschedule work to avoid extreme heat?

Yes, supervisors have a duty to develop heat safety plans and should consider rescheduling jobs to cooler times of day or days with lower temperatures when possible. While maintaining client satisfaction is important, no project deadline is worth risking employee health and safety, and clients should understand this priority.

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