With the prospects of a slightly warmer than average summer looming, it is important that those within the industry, and anyone working long hours outside, brush up on their knowledge of high heat safety. At D&B, safety is our standard. Our Safety Committee meets monthly (and will actually be discussing this relevant topic at our upcoming meeting) to help ensure that all members of our team and trade partners are safe. In the name of safety and looking out for our brothers and sisters in the industry, we wanted to share these helpful tips from D&B’s Safety Director and Construction Manager, Tom Rinaldo:
1. Stay Hydrated
Tom suggests that all D&B employees and trade partners stay well hydrated during the summer by drinking one cup of water every 15 to 20 minutes. On every D&B jobsite, we provide ample amounts of water for our employees and trade partners. It is important to hydrate the night before and after you work on a jobsite. Doing so puts less strain on the body to replace the fluids you have lost while sweating.
If water is not easily accessible or you are looking for an alternative, Tom recommends trying drinks that have electrolytes, like Gatorade. Gatorade contains valuable electrolytes that can help maintain the ionic balance in your body. Gatorade and similar drinks are also able to replace electrolytes that you may have lost while sweating, and having enough electrolytes is vital to keep your body functioning properly while on the jobsite.
2. Avoid Salty Foods
Tom urges team members to avoid eating salty foods. Why? They dehydrate you. Foods such as pretzels, potato chips, and popcorn can be a great snack, but in the summer months you may want to trade them in for your favorite fruits and veggies.
It can be hard to avoid eating salty foods on the jobsite, especially since the convenience of fast food restaurants can be tempting when you’re on the go. Fast foods like McDonald’s can be unhealthy – and even unsafe during the summer months – for more reasons than just its high sodium content.
Let’s say you’re on your way to the jobsite and decide to stop at McDonalds to get a classic Big Mac Meal with fries and a soda. This meal is 1,320 calories; 51 grams of this is fat, 192 grams is carbs, and 1,425 mg is sodium.
Construction workers can burn up to 300 calories per hour while on the job. This is three times as many calories as the average office worker who only burns around 102 calories per hour. Because of this, it is recommended that individuals completing manual labor on the jobsite consume at least 2,500 calories a day. After eating your Big Mac Meal, you have already consumed 79% of your daily fat, 64% of your daily carbs, and 60% of your daily sodium, and you still need to consume 1,180 more calories to obtain the recommended 2,500 calories.
Not only are you consuming too much sodium, but regular consumption of fast food meals such as this can be unhealthy to you and may even influence other workers to follow suit. To stay healthy on the jobsite, we recommend packing protein and complex carbohydrates low on salt, with some healthy snacks (see the next tip for more info on this).
Start your day off right with this easy to make breakfast burrito. For lunch, try saying adios to the usual cold cuts and deli meats high in sodium and nitrates by trading them in for the ultimate trifecta: something delicious, healthy, and safe for your body in the heat. We think this Protein Packed Pasta Salad looks delicious! While you are feeling inspired, check out these 15 tasty and uncomplicated lunches that are packed with protein.
3. Eat Water-Filled Foods
Watermelons, strawberries, oranges, peaches, cucumbers and other fruit are great snacks, especially in the summer while on the jobsite. In addition to drinking water, eating water-filled fruits and other snacks is a great (and healthy) way to stay hydrated.
One great lunch option is a cucumber-watermelon salad with avocado and bell pepper. Aside from being tasty, it is simple, too! All you need to do is cube these foods and add the dressing of your choice.
Another very simple – yet effective – snack that will keep you hydrated is frozen grapes. Find more inspiration for delicious recipes that will help keep you hydrated here and here.
Let us know which recipes you’d like to try and what your go-to healthy lunch is on the jobsite in the comments below!
4. Wear Loose, Light Colored Clothes
Darker clothes attract more sunlight. Naturally, this rule applies on the jobsite in the summer. Our Safety Director, Tom, suggests this simple tip that can make quite the difference: wearing loose, light-colored clothes.
5. Get Some Shade
Potentially the most important tip out of the five, make sure to get some shade. Naturally, jobsites can get extremely hot in the summer months. Our Safety Director encourages all workers to take breaks in the shade to cool down and to be vigilant for signs of exhaustion, both for themselves and their co-workers on the jobsite. Having a buddy system may work well here. It is important to watch for the following signs of heat exhaustion and heat stroke for everyone on the job:
The Benefits of An Acclimatization Plan
Implementing an acclimatization plan is one way to prevent heat exhaustion. Simply put, this allows workers to get used to the high-heat conditions of the summer. This should take place over a one to two-week period. For new workers, the schedule should accommodate for no more than 20% exposure to heat on day one, with an increase of no more than 20% each day. If the worker has had experience on the job, you should do the same sort of process over a four-day period. Start day one at 50%, move to 60% on your second day, and 80% on your third day. By the fourth day you will be at 100% exposure. Tom supports this kind of plan if he feels the situation is right for it, although the tri-state area that D&B covers usually doesn’t require this since the seasons are well-balanced.