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Urine Trouble

Here’s an easy way to tell if you’re hydrated.

We’ve almost hit the middle of summer and one of the biggest concerns for working outside is – you guessed it – heat stress. One of the biggest ways to prevent heat stress is staying hydrated and an easy way to tell if you’re getting enough water? The color of your urine.

That’s right! Pay attention next time you pee.

Crystal clear? You’re good to go. Dark yellow, orange or brown? Chug that water down!

Make sure that if you’ll be working or playing outside in high heat, you’re drinking water from sun up to sun down. Speak up if you’re feeling too hot, feeling weak and clammy, have a rapid pulse, getting muscle spasms/cramps or experiencing nausea.

Employers can ensure that there is an abundance of cool drinking water that’s easy to access on-site. Remind workers not to wait till they’re thirsty. Coconut water or sports drinks can help a bit, but energy drinks (especially caffeinated ones) do more damage than good in the heat. Ensure there are cool, shaded areas that employees have access to when they need to take a break.

In case of an emergency

Supervise – Call a supervisor for help, if unavailable call 911.
Shade – Move the worker to a cool, shaded area.
Water – If they can drink, offer water. If not, loosen clothes and apply to the body.
Wait – Monitor the worker until help arrives.

For training or questions regarding heat-related illness, contact The Integrated Group at 425-822-8500 or








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