Heat Work Prep & Stretching

1. Working in hot environments can take a serious toll on your body. Heat stress, fatigue, and dehydration can sneak up on you quickly—especially when you haven’t prepared your body properly before starting the workday. Additionally, beginning your shift without warming up your muscles can lead to sprains, strains, and other soft tissue injuries.

2. Hydrate before you start; 1. Start drinking water before you feel thirsty. 2. Aim to drink 16 - 20 oz of water in the hour before your shift. 3. Avoid energy drinks, soda, and too much caffeine - they dehydrate your body. Continue drinking water throughout the day - 8 oz every 20-30 minutes is a good goal.

3. Fuel your body; 1. Eat a light, nutritious breakfast. Heavy or greasy foods can slow you down. 2. Include fruits, whole grains, and lean proteins to help regulate energy and body temperature.

4. Strech before your shift. Stretching improves flexibility, blood flow, and mental focus. Always stretch slowly and don't bounce. Stretch to a mild tension, not pain. Below are some stretches to loosen your body up and prepare for the day ahead.

5. Stretch: Neck Rolls – Loosen up the neck and reduce stiffness.

6. Stretch: Arm Circles – Prepare shoulders for lifting.

7. Stretch: Torso Twists – Loosen the back and core.

8. Stretch: Hamstring Stretches – Protect the lower back.

9. Stretch: Leg Swings or Lunges – Prepare for climbing, squatting, walking.

10. Recap: Taking just a few minutes to hydrate, eat, and stretch can make a big difference in how your body performs in the heat. Don't wait for symptoms. Prepare your body before the work begins.

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