There’s no denying we’ve all been making the most of the lovely summer heatwave over the past few weeks. Blue skies and longer days leave us feeling happier and more optimistic. But while the sunshine can lift our spirits, trying to work in sweltering temperatures can make us feel lethargic, demotivated, uncomfortable, and sometimes irritable. It’s really important that employers take steps to help their workforce look after themselves in the heat and keep them feeling energised and productive.
Importance of hydration and nutrition
Proper nutrition and hydration play a crucial role in our overall well-being during the summer. It is estimated that people are drinking only about 53% of their optimal daily water intake. Water is essential for many bodily functions, including aiding digestion by breaking down food and absorbing nutrients. It can also help transport these nutrients by carrying vitamins and minerals to cells, which supports our energy levels.
In addition, proper hydration is vital for maintaining cognitive functions such as concentration, memory, and alertness, which are essential during the working day. Even mild dehydration can lead to difficulties in focusing, impaired memory, and decreased productivity. Drinking enough water helps keep your brain sharp and improves your ability to perform tasks efficiently, which contributes to a more pleasant and productive work environment. It can also help prevent and alleviate headaches, which are often triggered by dehydration.
Having a water bottle at your desk can serve as a useful reminder to drink water regularly. Setting reminders using alarms or apps can also prompt you to stay hydrated throughout the day.
Good nutrition is equally important in the hot summer months. It helps regulate body temperature, prevents dehydration and heat-related illnesses, and supports sustained energy. Eating hydrating foods such as fruits and vegetables with high water content such as watermelon, cucumbers, and citrus fruits which can help replenish fluids and electrolytes.
Heavy, high-fat meals can weigh you down and make you feel sluggish, so lighter, nutrient-rich options such as salads, smoothies, and fruits are better choices to help maintain energy levels. It’s also important to reduce the consumption of sugary, sweetened drinks, alcohol, and caffeine, as these can have dehydrating properties.
Keeping your work environment cool
In hot weather, both employers and employees should take sensible precautions to ensure a safe and comfortable working environment. Employers must be aware of their responsibilities regarding workplace temperature and the potential risks of heat-related illnesses.
For employees working outdoors, regular risk assessments should take into account temperature, humidity, heat radiation, and workload. Employers should ensure staff take regular breaks in shaded or cool areas and avoid overexertion, especially during the hottest part of the day. Adjusting working hours to avoid peak sun exposure can help, and employees should be encouraged to wear light, breathable fabrics to stay cool. Managers also need to be trained to recognise the signs of heat exhaustion and heatstroke, such as excessive sweating, dizziness, confusion, and fainting.
For those working indoors, employees fortunate enough to have air conditioning will be enjoying the benefits of staying cooler, which can help maintain motivation and productivity. This can reduce the slump in energy that often occurs when someone feels overheated and lethargic.
However, it’s important to resist the urge to set the temperature too low or have icy air blowing directly. Overexposure to air conditioning can dry out the skin, aggravating conditions such as eczema and psoriasis. It can also lead to dry eyes, irritation, and discomfort. In addition, cold air can cause muscle stiffness and pain, particularly in the neck and back. The optimal temperature for air conditioning in the workplace is between 21°C and 23°C to support both comfort and productivity.
Sleep and summer light
Getting a good night’s sleep is essential for maintaining optimal performance in the workplace, but hot weather and longer daylight hours can disrupt sleep routines. Employees should be encouraged to keep their sleeping environment cool during the day. Closing curtains can help block out heat, while using lighter bedding and opening windows to create a cross-breeze, or using a fan, can help circulate cooler air at night.
Longer daylight hours can also affect sleep patterns. Our circadian rhythm, the body’s natural internal clock, regulates the sleep-wake cycle and repeats roughly every 24 hours. When it stays lighter for longer, this disrupts one of the key cues that help the body recognise when it’s time to sleep. This can make it harder to fall asleep and can cause more frequent waking during the night, leading to disrupted rest.
Encourage employees to maintain a consistent sleep schedule: going to bed and waking up at the same time each day, including weekends can help regulate this cycle. Using blackout curtains or blinds can reduce light exposure from outside. Employees should also be encouraged to limit screen time before going to bed, as the blue light from electronic devices can interfere with melatonin production, which helps signal to the body that it’s time to sleep.
Supporting employees during the summer heat isn’t just about comfort—it’s about protecting wellbeing, maintaining productivity, and creating a positive working environment. By encouraging good hydration and nutrition, ensuring workspaces are kept at safe and comfortable temperatures, and promoting healthy sleep habits, employers can help their teams stay focused, energised, and resilient, even when the temperatures rise. Small adjustments can make a big difference in keeping staff motivated and well throughout the summer months.