Across the western United States, summer heat can be intense and unrelenting. In construction zones, field operations, inspection work, and outdoor recreation alike, heat illness poses a serious risk to health and safety.
Whether you are overseeing a project site, conducting field surveys, or enjoying time outside with friends and family, understanding how to prevent and respond to heat-related illness is essential. Heat illness can escalate quickly, but with the right habits, it is entirely preventable.
Heat Does Not Discriminate Between Work and Leisure
Exposure to high temperatures is not limited to outdoor labor. It can happen during a jobsite walkthrough, while working in an attic or mechanical room, or even during a weekend hike or backyard gathering. Heat illness does not discriminate between those on the clock and those off. The symptoms are the same, and so are the consequences.
Even indoor environments can become hazardous when ventilation is limited. Areas such as crawl spaces, garages, or enclosed work trailers can trap heat quickly, putting workers at risk without realizing it.
Smart Habits for Preventing Heat Illness
Whether working or recreating, the following practices significantly reduce the risk of heat-related issues:
- Hydrate regularly. Drink one cup of cool water every 20 minutes, even if you are not thirsty. When exerting yourself for extended periods, opt for drinks with electrolytes instead of plain water. Avoid alcohol and energy drinks, which increase dehydration.
- Choose light meals. Heavy or greasy meals create more body heat. Eat lighter foods that help your body stay cool and fueled.
- Take breaks in the shade. Taking frequent rest breaks in a shaded or air-conditioned space allows your body to recover from heat exposure.
- Wear breathable clothing. Light-colored, loose-fitting, and breathable fabrics help the body regulate temperature more effectively.
- Use sunscreen. Apply sunscreen at least 30 minutes before going outside. Sunburn can reduce your body’s ability to cool itself and increase the risk of heat illness.
Know the Warning Signs and Respond Quickly
Heat exhaustion is one of the most common heat-related illnesses. It can occur after prolonged exposure to high temperatures and insufficient hydration. Common symptoms include:
- Heavy sweating and pale or clammy skin
- Muscle cramps
- Dizziness, weakness, or fatigue
- Headache, nausea, or vomiting
- Rapid heart rate
- Confusion or mood changes
What to do:
- Stop all physical activity
- Move to a shaded or cool area
- Loosen clothing and apply cool, wet cloths to the skin
- Provide water or an electrolyte-replenishing drink
- If symptoms do not improve within one hour or worsen, seek medical help
Heat stroke is a life-threatening emergency and requires immediate action. Symptoms may include:
- Dry, hot, red skin (sweating may stop)
- A body temperature of 103°F or higher
- Severe confusion, fainting, or loss of consciousness
- Rapid, shallow breathing
- Strong headache or disorientation
What to do:
- Call 9-1-1 immediately
- Move the person to a cool, shaded location
- Apply cold, wet cloths or immerse the person in cold water if possible
- Do not give fluids, medications, or salt tablets
- Be prepared to administer CPR if needed
Build Awareness, Not Just Tolerance
Many people underestimate the impact of heat on the body, especially in the early part of the season or after a period of inactivity. Heat tolerance takes time to build, so it is important to acclimate slowly when returning to hot conditions.
Equally important is encouraging a culture of speaking up. If you or someone nearby starts to feel unwell, take it seriously. Early reporting and fast response can prevent serious outcomes.
Final Takeaway
Heat safety is not a seasonal concern, it is essential. While the risks of heat illness rise during summer, the strategies for prevention remain consistent throughout the year: hydrate often, rest when needed, wear the right gear, and stay alert.
These are not just personal best practices, they are professional responsibilities for those who work in industries where fieldwork and outdoor activity are routine.
Protect your team. Protect yourself. Whether at work or at play, heat illness is preventable.
Sources:
Occupational Safety and Health Administration (OSHA), “Heat Illness Prevention”
National Safety Council (NSC), “Heat-Related Illnesses and First Aid”
Internal training materials adapted from SafeTIP: Preventing Heat Illness (2025)