Tip #1. Hydrate (yes, even when it’s cold!) 

Dehydration happens when the body doesn’t have enough internal fluids to function properly. Regardless of the temps outside, staying hydrated is important anytime of the year.

Often employees forget to drink fluids when it’s cold out. They tend to feel less thirsty and assume they sweat less in the cold. Therefore, they might think they do not need to be as diligent with their hydration strategies. While there might be slightly less fluid loss from sweat compared to a 100 degree summer day, hydration is still vital to health, cognitive function, and performance during winter months. Every time we sweat, urinate, or have a bowel movement, water is lost.

To avoid productivity decreases or even worse, a worker going down, remind crews to maintain hydration habits even when they don’t feel like it! A good place to start is to aim for at least half your body weight in fluid ounces per day. Fluid Tactical Electrolyte Drink Mix and Fluid Tactical Electrolyte Tablets are a great option for daily hydration.

Tip #2. Dress smart 

Layering up is important to stay warm and give yourself options when you start to heat up during a shift and avoid heavy sweating. Recommend items that are moisture wicking to avoid sweat, causing an increased cooling effect especially on cold windy days. High quality gloves and socks are also great investments. Keeping extremities warm will make a huge difference in overall comfort and body temperature regulation. 

Tip #3. Wear bright colors & consider lights with shorter days 

Being seen by motorists is important especially on stormy, dark days. If working in the early mornings, or late afternoon and evenings, consider having lights on your equipment or a headlamp to make sure you are seen. 

Tip #4. Consider keeping your hydration warm 

Consuming warm and hot fluids during shifts will avoid the decrease in core body temperature caused by drinking cold beverages. Fluid Tactical products can be prepared hot or warm and still maintain a great flavor! If heading out for a long day outside, consider using an insulated bottle or thermos to maintain warmth for an extended period of time. 

Tip #5. Warm up inside if possible

If possible, add a brief warm up inside to begin a shift or prior to arriving to a shift. Remember, “Motion is lotion.” A few gentle stretches prior to entering the cold can make a huge difference to increase body temperature, circulate blood, and prevent injury from cold, stiff joints and muscles. Just a couple minutes moving inside can help mitigate the shock of the cold outside and decrease the physical stress of adapting to it. The important thing here is to make sure you do not begin to sweat prior to going outside. As soon as your sweat hits the cold air it will cause an increased cooling effect, making it harder to maintain body temperature once outside thus negating the positive effects of warming up inside. 

Tip #6. Pay attention to Vitamin D  

Most people get their Vitamin D from the sun. However, in the winter when the sun is out less and maybe you aren’t working outdoors as much, it can be challenging to get adequate Vitamin D. Consider adding a supplement or increasing Vitamin D rich foods such as fortified milks and/or cereal, egg yolks, and salmon. Vitamin D is important for bone health, decreasing inflammation and supporting immune function.