As I sit down to write this article, the temperature here in Lakeland, Florida (located between Tampa and Orlando), is rising day by day as we hit our full summer swing. At 10 a.m., it’s already 84° F and will hit 90° by dinner time. It only seems fitting that I share my best tips on how to stay cool in the heat when you’re working summer construction jobs. After all, having lived and worked here since 1992. I have some history of dealing with the heat!
So, how big of a deal is heat? Well, with the temperatures frequently hitting in the 90s, if you were to take a look at your heart rate, sweat rate, and other metrics, you’d likely find that construction work in the summer has some correlations with the same stress endurance athletes encounter when training and competing.
While this list includes some no-brainers, I’ll also share some tips on how to treat your body better, so you can wake up refreshed and ready for the day’s work.
Cooling Tip #1: Drink More Than “Normal”
By the time you feel thirsty, you’re already getting dehydrated. You need to start drinking water first thing in the morning and keep it up throughout the day. At minimum, I (and professionals) recommend you drink roughly 16 ounces per hour and as much as 32 ounces when working in extreme heat.
Yes, that means more trips to the port-a-potty. However, good hydration is essential for cellular function that drives your muscles’ ability to work and your digestive system’s ability to deliver nutrients.
Cooling Tip #2: Replace Electrolytes
Water alone isn’t going to do everything you need. As you sweat, you’re releasing electrolytes, which is why it tastes salty. Gatorade, Powerade, and other sports drinks are great, and because you’re working so hard, the calories you’re getting won’t hurt your waistline too badly.
You can step up your game by using the same drinks endurance athletes use. They’re more expensive but include complex carbohydrates that make for a stable, steady fuel source for your body. Gatorade and Powerade both make their own versions. I use a product called Tailwind. Mix one scoop in a bottle of water, and you’re good to go.
Cooling Tip #3: Eat More Often and in Lower Quantities
While endurance drinks have some calories to keep you going, you’re still running at a deficit. That means adding a steady diet of solid food as well. The trick is to eat more often while consuming fewer calories per serving. By doing that, your body gets the fuel it needs without shifting a ton of effort into digestion. This has the added benefit of keeping you from feeling sluggish or sleepy after each meal.
Let’s say breakfast and lunch total 2000 calories. Try breaking that into four 500-calorie meals instead of two 1000-calorie ones. This requires you to plan and pack food accordingly, but you’ll feel better for it.
Cooling Tip #4: Wear Sunscreen!
Today’s sunburn is tomorrow’s skin cancer, and that mega beach tan you’re rocking at the age of 25 doesn’t look as great when everything is sagging at 65. Wearing sunscreen might not make you feel better right away, but you’re staving off the skin cancer treatments that aren’t too far over the horizon. (We’re OK with some dermatologists having less business!) Stick with SPF 40 and above and look for products that don’t come off easily with sweat.
Yes, Mom, I was listening all those years ago. Here’s to honoring you today!
Cooling Tip #5 Wear Sunglasses
There’s a good chance that you’re already wearing sunglasses, but if you’re not, you should start. They reduce eye strain, and you’d be surprised how much strain in your eyes, jaws, and cheeks contributes to your body’s overall feeling of physical stress. You can even get sunglasses with OSHA-approved safety glass lenses. They run the full-price spectrum from inexpensive models to premium sunglasses.
I like models with polarized lenses. They provide better vision due to superior glare reduction. They also don’t cost much more, and you can find them in various styles from the likes of Milwaukee, Edge, DeWalt, 3M, and others.
Cooling Tip #6: Cover Up with Lightweight, Breathable, UV Protection Workwear
When it comes to work clothes for hot weather, you want the lightest, most breathable material you can get that offers UV protection. Polyester and polyester/cotton blends are the materials of choice, offering high airflow and sweat-wicking characteristics. Sweat-wicking is particularly important because of evaporative cooling—as sweat evaporates off of your skin, it draws heat away and cools more than a breeze on its own can.
My favorites are Truewerk’s sun-protection products, which range from super-lightweight Cloud products to their more durable B1 and T1 lines.
Cooling Tip #7: Find Some Shade
When it’s time to take a break, you want to help your body get its core temperature down without going into full-on recovery mode. Finding a shady spot in the breeze is perfect. It gives your whole body a break without getting so cool that you have a sluggish restart to the work. If you don’t have a breeze, grab a cordless fan or even a cordless misting fan to help you out.
Sometimes, you need to cool down more than just shade and breeze can offer. When temps or your effort level puts you in danger of heat stress or heat stroke, you’re in a much more dangerous situation. Your body needs to cool down further and needs longer to recover before returning to work. Learn to know the signs of these conditions for both yourself and your coworkers. We recommend that every summer jobsite provide a portable canopy for workers to relax during lunch and breaks.
Keep in mind that proper hydration and nutrition can keep your body’s cooling systems working efficiently and contribute significantly to avoiding heat stress and stroke.
Cooling Tip #8: Refuel
When the work day is over, it’s time for your body and mind to recover. During the summer, you need a full range of vitamins, minerals, protein, and carbohydrates to aid your recovery. Plan well-balanced meals that include lean, high-protein meat, vegetables, and complex carbohydrates.
Consider adding a multivitamin to your morning routine to supplement any deficiencies in your diet as well.
Cooling Tip #9: Mind Your Alcohol Intake
Overconsumption of alcohol isn’t good, no matter what time of year it is. In the summer, the effects can even be compounded. Many nutritionists tout the “empty calories” alcohol adds to your diet (no nutrient benefit), but your waistline isn’t all it affects. Your body’s ability to recover and enter quality, sustained sleep suffers as well.
It goes without saying that consuming alcohol on the jobsite is a bad idea, but minding your pre- and post-jobsite construction can also help keep you much healthier over the long summer haul.
Cooling Tip #10: Get Enough Sleep
Believe it or not, your body does the majority of its repair work while you’re asleep. While it’s tempting to binge-watch your favorite show, scroll through Instagram, or watch YouTube videos late into the night, keep it all in moderation.
Give yourself time to settle down and come up with a routine that gives you at least 8 hours of sleep between actually falling asleep and your alarm going off. Here are some things to consider:
- Finish dinner at least 2 hours before bed (and avoid snacking after dinner)
- Avoid too much caffeine after lunch
- Finish any alcohol at least 4 hours before bed (this can be tough during the week)
- Turn the TV, phone, tablet, and computer off 30 minutes before bed (read a book or magazine instead)
Final Thoughts
Staying cool when working in construction during summer is about more than just comfort. It’s about survival, performance, and your long-term health. If you want to be able to work long enough to hit your retirement age, take care of your body!
From staying hydrated and eating well to protecting your skin and eyes, every tip in this guide is designed to help you handle the heat like a pro—literally. Florida summers have taught me a lot over the years. If there’s one summary lesson I’ve learned, it’s that preparation makes all the difference. Take care of your body, watch out for any signs of heat stress, and build good habits while working any and every jobsite. Stay safe out there—and don’t forget to stay hydrated!
