Many of us find ourselves battling the heat while working during the summer months. Not only can it reduce our performance, in extreme cases it can even trigger headaches, circulatory disorders, dizziness, nausea and exhaustion. It therefore makes good sense to arrange the workplace as comfortably as possible so as not to risk your health unnecessarily. The following tips can help:
When you get to the office in the morning, open all the windows and let the fresh morning air flow into the room. This will help to keep the place pleasantly cool for a while. Once you notice that it's getting warmer inside, lower the blinds and close the windows again so as to shut out the heat.
While air conditioners and fans provide some relief, you should keep them at a medium setting, because excessive cooling may cause you to catch a cold. Even during especially hot days, the room should not be more than six degrees Celsius lower than the outdoor temperature.
We recommend wearing light-coloured clothing made of a material that absorbs moisture easily and releases it externally. And be sure to drink around two litres of fluids a day. The ideal thirst quenchers are low-carbonated mineral water, as well as unsweetened tea and diluted fruit juice. Drink regularly and make sure to that the liquids are lukewarm. Consuming ice cold drinks causes your blood vessels to constrict and your body to heat up internally as a result. You should also avoid drinks with lots of sugar and caffeine, because they have a dehydrating effect.
Avoid eating fatty or sweet foods when it's hot, because they pose a strain on your circulatory system. Instead, opt for light foods that have lots of water and minerals (e.g. fruit and salads). It's also a good idea to eat a number of smaller portions in the course of your workday rather than one big meal.
Anyone who works outdoors should do the more strenuous jobs during the cool morning hours rather than in the blazing sun later in the day. We also recommend that you choose light-coloured clothing that covers you well, and that you cover your head. In addition, drink lots of fluids, use sunscreen regularly and wear sunglasses to protect your eyes.