Beat the Heat: How to Stay Safe from Heat Stress on the Job

TransForce
2 min read

Summer’s heating up and if you’re working outside or behind the wheel, heat stress is no joke. Knowing how to recognize the signs early and take action can protect your health, your job performance, and possibly your life.

Here’s what every driver should know to stay safe in the heat.

What Is Heat Stress?

Heat stress happens when your body gets too hot and can’t cool itself down fast enough. Your body naturally increases your heart rate and sweat to regulate temperature, but when that’s not enough, your internal temp keeps rising.

Left unchecked, this can lead to serious conditions like:

  • Heat exhaustion

  • Heat stroke

  • Organ failure

All of which can become life-threatening if ignored.

Know the Signs Before It’s Too Late

Early symptoms of heat-related illness include:

  • Headache or nausea

  • Dizziness or weakness

  • Elevated body temperature

  • Thirst

  • Less frequent or darker urine

The longer you push through these signs without action, the more dangerous it gets. Take symptoms seriously and act fast.

Hydration: Your First Line of Defense

Drinking water is the most effective way to prevent heat stress — but the key is when and how you hydrate.

Hydrate Before Work

  • Start your day hydrated — it’s harder to catch up once you’re behind.

  • If you’re already dehydrated, your body struggles to regulate heat.

Hydrate During Work

  • Don’t wait until you’re thirsty.

  • Drink 1 cup (8 oz) every 15–20 minutes — that’s about ¾ quart per hour.

  • Avoid chugging too much at once — and keep fluids under 48 oz/hour

Hydrate After Work

  • Replace the fluids you lost during your shift.

  • If you’re in heat day after day, recovery hydration becomes even more important.

How to Tell If You’re Hydrated

Use this simple tip: check your urine color.

🟡 Light yellow = you’re doing well

🟠 Dark yellow = you need to hydrate

🔴 Amber or darker = drink water immediately

The lighter the color, the better. If you’re not sure, it’s always better to play it safe and hydrate.

Final Reminder

Heat illness is preventable. The best way to stay safe is to hydrate regularly, rest when needed, and cool down whenever you can. If something feels off, don’t wait — take action.

Your safety is worth it.