Pre and post-activity hydration: How to Rehydrate properly

Posted in Cooling Equipment, Health on August 09, 2023
Author: Sofia Chifari

As the scorching heat wave increases across the nation, so does the safety and well-being of outdoor workers. With temperatures soaring and the risk of heat-related illnesses on the rise, staying hydrated is not just a choice but an absolute necessity. For managers overseeing industrial workers who toil under the blazing sun, understanding the importance of proper hydration and implementing effective strategies can make all the difference in ensuring their teams' health and productivity. In this blog, we'll delve into the significance of pre and post-activity hydration and how electrolyte drinks play a crucial role in safeguarding the well-being of outdoor workers.

The Heat Wave Challenge

Working in extreme heat conditions can lead to heat stress, heat exhaustion, and even heatstroke. These conditions compromise workers' health and reduce their efficiency and job performance. As the mercury rises, so does the risk of dehydration, as the body loses water through sweat at an accelerated rate. Dehydration impairs cognitive and physical abilities and reduces the body's ability to regulate its internal temperature effectively, putting workers at a higher risk of heat-related illnesses.

Pre-Activity Hydration

Proper hydration doesn't start when the work shift begins—it starts beforehand. Encouraging workers to hydrate adequately before heading out into the heat is a critical first step. Managers can promote this practice by emphasizing the importance of drinking water or electrolyte-rich beverages well in advance. Some electrolyte beverages include trusted brands like Gatorade. Gatorade contains important electrolytes, such as sodium, potassium, and magnesium that play a vital role in maintaining the body's fluid balance, making them indispensable for outdoor workers who sweat excessively. Providing your workers with a Gatorade powder variety pack can ensure they have a sufficient supply of electrolytes before and throughout their day. Each packet makes 2.5 gallons of instant Gatorade when mixed with water. This vital solution is designed to support optimal hydration. Its scientifically-formulated mixture replaces essential electrolytes and carbohydrates lost during periods of high-endurance physical activity and demanding routines. While staying hydrated is crucial, overhydration can be counterproductive. Encourage workers to drink steadily throughout the day instead of consuming large amounts all at once.

During-Activity Hydration

Maintaining hydration levels during work hours is equally crucial. Encourage workers to drink water or electrolyte drinks at regular intervals, even if they don't feel thirsty. Waiting until thirst sets in can often indicate that dehydration is already taking place. Implementing a hydration schedule and providing access to cool, clean water sources can go a long way in preventing dehydration. Implement a structured schedule for water and shaded breaks. For access to shade while on the job, most landscapers wear lightweight ranger landscaping hats to be able to keep the sun out of their faces and neck. This sun hat is rated to UPF 50+ for protection from harmful UV rays and features a wide brim that can be worn down or snapped up and out of the way. It is important to remind workers to sip water or electrolyte-enriched drinks every 15-20 minutes, even if they don't feel thirsty. Another great electrolyte brand is Sword, this company provides many hydration solutions for your workers. Sword performance electrolyte hydration drink mix offers single-serve packets. This hydration mix comes with 50 single-serve packets, allowing workers to carry them while on the job. Sword offers an added advantage by replenishing fluids and the essential minerals lost through sweat, aiding in sustained performance.

Post-Activity Rehydration

After a grueling day in the sun, rehydration remains essential. Managers can emphasize the importance of consuming fluids and electrolytes to help the body recover from fluid loss. Encourage workers to continue drinking water or electrolyte-rich beverages in the hours following their shifts to replace what was lost during the day. A combination of water and electrolytes can help restore the body's fluid balance more effectively than water alone. Encourage workers to include hydrating foods like fruits and vegetables in their post-work meals. These foods contribute to fluid intake and provide essential vitamins and minerals. Additionally, adequate rest and sleep are integral to the body's hydration cycle. Quality sleep allows the body to restore itself and prepare for the following workday.

The Role of Electrolyte Drinks

Electrolyte drinks, which contain a mix of essential minerals, are valuable during a heat wave. These beverages help replenish the electrolytes lost through sweat, aiding in maintaining optimal bodily fluids. Sodium, for example, plays a vital role in regulating fluid levels and muscle function. Potassium helps prevent muscle cramps and supports nerve function. Magnesium supports overall muscle and nerve health. Each crew member has different goals and visions of what they put into their body, and offering electrolyte drinks that do not have as many calories and sugar may be a better alternative to cater to their hydration needs. For workers watching their caloric intake, supplying them with Propel zero calories powder packets will still provide them with the right amount of vitamins and electrolytes. For crew members who are concerned with their sugar intake, supply them with Sqwincher zero sugar 20 oz sticks. These individual sticks are similar to Sword sticks because they are easily accessible. By incorporating electrolyte drinks into the hydration routine, managers can ensure that workers are not just consuming fluids but also replenishing the minerals that keep their bodies functioning optimally.


As the heat wave continues, the safety and health of outdoor workers must remain a top priority. Managers overseeing industrial teams must recognize that hydration is not merely a matter of comfort but a fundamental aspect of preventing heat-related illnesses and maintaining productivity. By emphasizing pre and post-activity hydration and promoting the use of electrolyte drinks, managers can equip their teams to face the heat wave with resilience, ensuring their well-being and performance even under the most challenging conditions.

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