9 top tips for working in the heat to stay cool and safe!

Here are our top tips for staying safe and being sun-smart when working in the heat.

1. Recognise the risks: Heat stress and dehydration

Understanding heat-related risks is the first step in staying safe. Heat stress occurs when the body’s cooling mechanisms—such as sweating and blood flow to the skin—are not enough to prevent the internal temperature from rising. In addition to dehydration, other heat-related illnesses include:

• Heat exhaustion: Symptoms include heavy sweating, weakness, dizziness, muscle cramps, nausea, and headaches.
• Heat stroke: A life-threatening condition that includes confusion, seizures, loss of consciousness, and a body temperature above 40°C (104°F). Immediate medical attention is required.

To combat this, early intervention is crucial. If you notice that a team member is showing any signs of heat stress, stop the work and get them to a cooler environment. Rehydration and proper first aid can often prevent more severe outcomes.

2. Hydrate, Hydrate, Hydrate!

Staying hydrated is crucial when working in Australia’s extreme heat. It is essential to drink water consistently throughout the day—aim for at least 250ml every 20 minutes, even before feeling thirsty. For more physically demanding tasks, consider adding electrolyte drinks to replenish vital salts and minerals lost through sweat. Watch out for early signs of dehydration, such as dry mouth, headaches, and muscle cramps, and take immediate action by resting in the shade and rehydrating. Adjust your hydration strategy based on temperature and humidity and always increase fluid intake on hotter days.

In addition to regular hydration, use cooling techniques like damp towels or mists to reduce body temperature and enhance hydration effectiveness. Encourage your team to stay hydrated and take breaks to prevent heat stress. Post-work hydration is just as important, so continue to replenish fluids after your shift. By prioritizing hydration, workers can stay safe, productive, and healthy, even in extreme conditions.

3. Wear protective clothing that covers as much skin as possible

When it comes to protecting your skin from harmful UV rays and reducing heat exposure, the right clothing is essential. Choose lightweight, breathable fabrics that allow your skin to breathe while offering protection from the sun. Long-sleeve shirts and full-length pants are the best choice, as they help shield the skin from direct sunlight.

• Breathability: Look for clothes made from materials like cotton, linen, or technical fabrics designed for hot weather, which wick moisture away from the body and keep you cool.
• Loose-fitting: Avoid tight clothing as it can trap heat. Loose-fitting clothes encourage airflow and help sweat evaporate, keeping your body temperature regulated.
• Light-coloured fabrics: Lighter shades of clothing (such as white, beige, or light grey) reflect sunlight, while darker colours tend to absorb more heat. This simple switch can make a substantial difference in staying cool.

For extra protection, consider clothing that has built-in UV protection (often labelled with UPF ratings). This specialized gear provides an added layer of defence against harmful rays while keeping you comfortable during long hours in the sun.

4. Wear a Full-Coverage Hat That Protects the Face, Head, Neck, and Ears

A wide-brimmed hat is one of the most effective ways to protect yourself from the sun. A hat with a wide brim (at least 7-10 cm) shields your face, neck, and ears, reducing your risk of sunburn and long-term skin damage.

• Choose a breathable material like straw, cotton, or a moisture-wicking fabric to avoid excess heat buildup around your head.
• Full-coverage hats with neck flaps are ideal for those working in extremely hot conditions. They offer additional protection for the back of your neck and ears, areas that are often overlooked but are highly susceptible to sunburn.
• For hard hat users: If your work requires wearing a hard hat, consider adding a sun brim attachment and a neck cover. These accessories ensure that your face, neck, and ears remain shaded while maintaining safety standards on-site.

A well-fitted hat not only keeps you cool but also lowers the chances of heat stress and sunstroke by providing shade for your head, which is crucial for maintaining your body temperature.

5. Apply SPF30+ or SPF50 Sunscreen to Unprotected Skin

Sunscreen is an essential tool in any heat safety strategy. When applying sunscreen, choose a broad-spectrum SPF30+ or SPF50 sunscreen to protect against both UVA and UVB rays, which are harmful to your skin even on cloudy days.

• Application timing: Apply sunscreen at least 20 minutes before exposure to the sun to give it time to absorb and form a protective barrier. Reapply every 2 hours, or more frequently if you sweat or wipe your face.
• Water-resistant formulas: If you are working in environments where you will be sweating or in contact with water, look for a sunscreen that is labelled water-resistant. These formulas are designed to stay on your skin longer, providing continuous protection, even in active conditions.
• Target high-exposure areas: Pay extra attention to areas most exposed to the sun, like your face, neck, ears, and backs of your hands. Do not forget to apply sunscreen to areas that may be missed, such as the scalp, tops of your feet, and the back of your legs.

For maximum protection, consider using lip balm with SPF to protect your lips from chapping and burning, which are often overlooked.

6. Seek Shade or, if Possible, Work When UV is Less Intense

The intensity of UV radiation varies throughout the day, with the highest levels occurring between 10:00 AM and 4:00 PM. If possible, plan to work during the early morning or late afternoon hours, when UV levels are less intense, and temperatures are usually lower.

• Seek shade whenever possible: Even if you are working outside, try to position yourself under shelters, tents, or natural shade (like trees or buildings) during breaks. This provides an immediate respite from the sun and allows your body to cool down.
• Work in cycles: If working in the midday heat is unavoidable, implement rotation schedules for outdoor workers to ensure everyone gets regular breaks in shaded or air-conditioned areas.
• UV Index Monitoring: Many apps and websites provide real-time UV index updates, which indicate the strength of the UV radiation at any given time. A high UV index means an increased risk of skin damage, so if you can, plan your activities around the times when UV exposure is lower.

7. Wear Sunglasses That Meet the Australian Standard for Eye Safety

Your eyes are highly susceptible to damage from the sun’s UV rays, which can lead to conditions like cataracts and macular degeneration over time. The right pair of sunglasses can significantly reduce your risk.

• Look for sunglasses that meet Australian standards for eye safety, such as those with UV 400 protection. These lenses block 99-100% of UVA and UVB radiation, safeguarding your eyes from harmful sun exposure.
• Polarized lenses: For added protection, consider sunglasses with polarized lenses, which reduce glare from reflective surfaces, such as water, metal, and concrete, making them especially useful for outdoor work in bright conditions.
• Safety glasses with UV protection: If you need to wear safety glasses for other work hazards, ensure they come with built-in UV protection. Many industrial safety glasses now offer this feature, combining eye protection with sun defence.

8. Do not Forget About Safety Glasses When Required

In addition to sunglasses, there may be times when safety glasses are required for specific tasks, such as using power tools, working with machinery, or performing inspections.

• Make sure your safety glasses also offer UV protection, especially if you are working in high-UV environments. UV rays can cause long-term eye damage, so it is crucial to protect your eyes from both physical and environmental hazards.
• If your safety glasses do not have built-in UV protection, consider using clip-on UV protective lenses or switching to a pair that offers both eye safety and sun protection.

9. Do not Overlook Acclimatization for Heat Safety in FIFO Work

Working in FIFO environments often means transitioning between vastly different climates, and that shift can significantly impact your ability to handle heat risks.

For example, if you're moving from a cooler, drier climate to a hot, humid location like Darwin or an offshore platform, your body will not be as prepared to cope with the heat. This makes you more vulnerable to risks like dehydration compared to someone already accustomed to those conditions.

The key? Awareness and education! While heat hazards often get the spotlight, acclimatisation is just as crucial. Take time to adjust and understand how your body responds to new environments—it is a game-changer for staying safe.

Summary

Working in Australia’s extreme heat requires initiative-taking measures to stay safe and healthy. The Applus+ Health and Safety team emphasise the importance of hydration, recommending drinking water consistently throughout the day, especially during physically demanding tasks. Electrolyte-replenishing drinks can help replace lost salts and minerals. Recognising the early signs of dehydration, such as headaches and muscle cramps, is crucial, and workers should rest in shaded areas and rehydrate immediately. Protective clothing, wide-brimmed hats, sunscreen, and UV-protective eyewear are essential to prevent heat stress and sunburn. By using cooling techniques, adjusting work schedules, and promoting hydration and safety protocols, teams can stay productive and reduce the risks of heat-related illnesses.