When most people think about summer on the job, they picture longer days, sunshine and getting work done outdoors. But hot weather can become dangerous faster than many people realize.
Every year, workers across a wide range of industries—from construction and landscaping to maintenance, warehousing and transportation—experience heat-related illnesses that can lead to serious medical emergencies. Taking a few simple precautions and knowing what warning signs to watch for can make all the difference in staying safe when temperatures rise.
Maryland Employers Have New Responsibilities for Heat Safety
Maryland recently implemented a Heat Illness Prevention Standard that requires employers to take proactive steps to protect workers when the heat index reaches 80°F or higher. The regulation applies to many indoor and outdoor workplaces and requires employers to provide access to drinking water, cool or shaded rest areas, employee training, and procedures for responding to heat-related illnesses. Employers must also develop a written Heat Illness Prevention and Management Plan, monitor heat conditions, and help new or returning employees gradually acclimate to working in hot environments. Additional protections, including mandatory rest breaks and increased monitoring, may be required during periods of extreme heat. These requirements are designed to reduce heat-related injuries and ensure workers have the resources they need to stay safe throughout the workday.
What Is Heat Illness?
Heat illness is a group of conditions that occur when your body overheats and can no longer cool itself down. It ranges from heat cramps and heat exhaustion to heat stroke, which, if not treated promptly, can become life-threatening.
Know the Warning Signs
Knowing the warning signs of heat illness can help you catch it early before it becomes serious. Symptoms may include:
- Heavy sweating or, in severe cases, a complete stop in sweating
- Dizziness, lightheadedness or fainting
- Nausea or vomiting
- Headache
- Muscle cramps or weakness
- Pale, flushed or hot skin
- Rapid or weak pulse
- Confusion, slurred speech or unusual behavior
How to Protect Yourself
- Drink Water Frequently
Drink enough water so that you never become thirsty. If you’re thirsty, you’re already mildly dehydrated. Aim for about one cup of water every 15 to 20 minutes during hot conditions. - Avoid Drinks That Contribute to Dehydration
Avoid drinks with caffeine, alcohol and large amounts of sugar. These beverages can contribute to dehydration, making it harder for your body to regulate temperature. Water and electrolyte drinks are usually the better choice. - Choose Lighter Meals
Avoid heavy meals before and during your shift. Digesting large amounts of food generates body heat and diverts blood flow to your digestive system, making it harder for your body to stay cool. Opt for lighter meals and snacks that are easier to digest. - Take More Breaks During Extreme Heat
Rest in the shade or a cool area whenever possible. Even short breaks give your body a chance to recover and help lower your core temperature. - Dress for the Weather
Wear light-colored, loose-fitting, breathable clothing whenever possible. Light colors reflect heat rather than absorb it, and breathable fabrics allow sweat to evaporate and cool your skin. Avoid non-breathing synthetic materials that trap heat against your body. - Gradually Build Up to Heavy Work
Your body needs time to adjust to working in the heat, a process known as acclimatization. If you’re new to the job, returning after time away, or facing a sudden stretch of hotter weather, ease into physically demanding tasks and allow your body time to adapt. - Watch Out for Yourself and Others
Heat illness can affect your ability to think clearly, making it difficult to recognize when something is wrong. Monitor your physical condition throughout the day and keep an eye on co-workers for signs such as excessive sweating, dizziness, nausea, unusual fatigue or confusion.
Take Action Immediately
If you or a co-worker shows signs of heat illness:
- Move the person to a cool, shaded area.
- Loosen or remove excess clothing.
- Apply cool, wet cloths to the skin or use a fan to help lower body temperature.
- Encourage the person to drink cool water if they are alert and able to swallow.
- Call 911 immediately if the person is confused, stops sweating, loses consciousness or does not improve.
- Report the situation to your supervisor.
Do not wait to see if symptoms improve on their own. Heat illness can escalate quickly.
When in doubt, seek medical assistance. A fast response can prevent a serious injury and may even save a life.
Further Reading
For additional guidance on Maryland’s Heat Stress Standard, including compliance resources, fact sheets and a model Heat Illness Prevention Program, visit the Maryland Department of Labor’s Heat Stress Resource Center. And check out our recent blog on managing indoor heat stress.
7 Best Practices for Managing Heat Stress in Indoor Work Environments
