We all know it’s important to stay hydrated but do we actually realise just how much dehydration can effect our performance and put us in danger?

Here’s a few facts to highlight the significance of staying hydrated:

• At just 1% dehydration, productivity is reduced by 12%.
• At 2% dehydration, heart rate goes up by about 8 BPM which causes an increase in perception of effort and can reduce performance by up to 30%.
• At 3% dehydration, heart rate increases by 12 BPM and performance is reduced by 25-50%. On top of that, reaction time is also slowed down to levels similar to that of having a .08 Blood Alcohol Content (BAC), which is .03 above the legal driving limit. At .08 BAC drivers are five times more likely to be involved in a car accident. Likewise, the more dehydrated workers become the more likely they are to be involved in an incident.

Ok so dehydration is scary stuff. Let’s all agree to never let ourselves fall prey to it when it is such a preventable issue.

Dehydration occurs when fluids and nutrients are lost from the body at a faster rate than they are replaced. Given that our blood is made up of 90% water, any imbalance reduces the efficient transportation of vital nutrients around our bodies.

Fluids are lost through several processes: breathing, sweating, urinating, vomiting and diarrheaing.

Did you know that the average industrial worker sweats at a rate of over 1L per hour when working in a thermally stressful environment?

Not to mention that studies of Australian mines have shown that 60% off workers show up for work inadequately hydrated for working in hot conditions, with over half found to be at least 2% dehydrated. If you're beginning your day already dehydrated that means you are already going to get up to 30% less done than you otherwise could!

Here are some top tips for avoiding dehydration:

• Drink plenty of water! Adults should be drinking between 2-2.5 litres of water each day. If working in a warm environment the recommendation is to drink 250ml every 15-20 minutes. Don’t wait until thirst kicks in before you have water, if you’re feeling thirsty you are likely already dehydrated. Drink at regular intervals throughout the day to maintain ultimate hydration.
• Seek shade on hot days to avoid being overly exposed to the sun as this can lead to an increased need for hydration.
• Wear protective clothing e.g. hat, loose fitting light coloured clothing, to help keep your body cool on hot days. The more your body temperature rises the more likely you are to suffer from dehydration.
• Drink electrolyte drinks throughout the day as they can increase water retention by 25-40% compared with drinking water, and can help re-establish the correct fluid-electrolyte balance in our bodies. Try adding the THORZT powder or liquid concentrates to water for these benefits.

Now that you're aware of the full danger of dehydration you have no excuses! Stay safe this summer by staying hydrated!

SWF Group | 'Safety at Work First!'

*https://au.thorzt.com/