Stay Ahead of Dehydration

When temperatures rise, your body works harder to stay cool. Sweating helps regulate body temperature, but it also causes fluid loss. Dehydration can develop quickly during outdoor activity, especially on hot and humid days.

Signs of dehydration may include:

• Increased thirst
• Dry mouth
• Headache
• Dizziness or lightheadedness
• Fatigue
• Dark colored urine

Don't wait until you feel thirsty to drink water. Make hydration a regular part of your workday.

Prevent Overuse Injuries

Many summer jobs involve repetitive motions, lifting, standing for long periods, or physically demanding tasks. Over time, these activities can lead to muscle strains, tendon irritation, and other overuse injuries.

To help protect your body:

• Stretch before and after physically demanding work
• Use proper lifting techniques
• Change positions frequently when possible
• Take scheduled breaks to rest muscles and joints
• Report discomfort early before it becomes a more serious injury

Small aches and pains can become bigger problems if ignored throughout the summer.

Prioritize Sleep Recovery

Busy schedules can make it tempting to stay up late and sacrifice sleep, especially when balancing work, summer activities, and social events. However, sleep is one of the most important tools for physical recovery.

Adequate sleep helps:

• Restore energy levels
• Support muscle recovery
• Improve concentration and reaction time
• Reduce the risk of workplace accidents
• Strengthen immune function

Most college aged adults should aim for 7 to 9 hours of sleep each night. Consistent sleep becomes even more important during periods of physically demanding work.

Know the Signs of Heat Exhaustion

Heat exhaustion occurs when your body struggles to cool itself effectively. According to University of Iowa Health Care, recognizing symptoms early can prevent a more serious heat related emergency.

Watch for:

• Heavy sweating
• Muscle cramps
• Weakness or unusual fatigue
• Nausea or vomiting
• Headache
• Dizziness
• Rapid heartbeat

If you experience these symptoms, move to a cool or shaded area, rest, and begin drinking water or an electrolyte beverage. If symptoms worsen or do not improve, seek medical attention. Heat exhaustion can progress to heat stroke, a life-threatening emergency that requires immediate medical care. Warning signs of heat stroke include confusion, loss of consciousness, or a body temperature above 103°F.

Make Summer Safety Part of the Job

Outdoor work can be rewarding and provide valuable experience, but protecting your health should be part of every shift. Staying hydrated, allowing time for recovery, preventing injuries, and recognizing signs of heat illness can help you stay healthy while making the most of your summer job. If you have questions about heat related illness, hydration, or staying healthy while working outdoors, Student Health is here to help.