Extreme heat affects certain workers, such as farmworkers, fishers, firefighters, street sweepers and construction workers.
With heat waves becoming more intense and frequent, outdoor workers should modify their activities according to weather forecasts to reduce risks.
Being #SummerReady includes recognizing the dangers of extreme heat. If you must be outdoors during an extreme heat warning, these tips can help keep you and your loved ones safe.

1. Stay hydrated and maintain electrolyte balance

• Drink plenty of water; drink at least one cup every 15 to 20 minutes
• Avoid alcohol, caffeinated and sugary drinks
• Eat regular meals to sustain healthy sodium and electrolyte levels

2. Dress for the heat

• Wear lightweight, loose-fitting, and light-colored clothing
• Use a wide-brimmed hat to shield your face, head, and neck

3. Take breaks and adjust work schedules

• Whenever possible, schedule outdoor tasks during cooler times of the day, such as early morning or evening
• Take frequent rest breaks to cool down and recover from heat stress
• Rest in shaded or air-conditioned areas when possible
• Avoid direct sun exposure during peak heat hours
• Reduce strenuous physical activities during the hottest parts of the day if feasible

4. Pay attention to your health

• Learn to recognize the early warning signs of heat-related illnesses, including heat exhaustion and heat stroke – heavy sweating; cold, pale, or clammy skin; muscle cramps; fatigue or weakness; dizziness; headache; nausea or vomiting; and fainting
• If you do encounter these signs:
- move to an airconditioned or shaded area and lie down, loosen, or remove excess clothing
- apply cool, damp cloths to your body or take a cool bath
- sip water slowly
- seek medical help if you are vomiting, symptoms worsen or last longer than an hour