10 heat safety tips from UPS for anyone who’s spending time outdoors

Before you head out on a hot day, it’s important to have a plan for staying cool, hydrated, and safe. From checking the forecast, drinking plenty of water and choosing the right foods—these ten practical tips will guide you through every step of keeping heat stress at bay.

“It doesn’t have to be complicated. It’s all about preparation, mentally and physically,” says UPS driver Joel Reyez. “Making sure you get the proper rest, hydrating and planning for your day are essential.”

10 simple tips from UPS for anyone spending time outdoors:

Prepare 

1. Know the daily weather conditions.

2. Consume 24 to 32 ounces of water before going outdoors.

Rehydrate 

3. Drink 24 to 32 ounces of water every hour when working or playing on a hot day.

4. Be careful not to drink too much water too fast.

Refresh

5. Eat foods with high water content like cucumbers, lettuce, celery, bell peppers, tomatoes, watermelon and strawberries.

6. Get plenty of electrolytes. Drink electrolyte sports drinks and avoid drinks containing lots of sugar. Eat foods like avocados, chia seeds, celery, tuna and bananas.

Recover

7. Get used to your environment and pace yourself--take breaks in a cool zone or shaded area.

8. Make sure you’re well-rested and prepared for hot weather (7 to 9 hours of sleep each night is recommended).

Respond 

9. Get help immediately and cool off if there are signs or symptoms of heat stress.

10. Call emergency services and lower the body temperature as quickly as possible (immerse or wet the body with cold water and ice) if you or someone else is experiencing heat stroke.

“One of the things that I do is make sure I have plenty of water,” says UPS driver Joel Reyez. “I do my best to keep myself hydrated throughout the day. Sometimes I add Gatorade (electrolytes) between bottles of water. But not energy drinks, I stay away from those.” See what else Joel says about working (or playing) in the heat.

Did you know: UPS fast facts

• UPS is improving heat safety for employees. Over the last five years, we've invested more than 35 million hours and over $2 billion on safety training to help prepare UPSers to work safely year-round.
• UPS partners with experts who make cooling gear for atheletes alongside other organizations like the Gatorade Sports Science Institute and the Korey Stringer Institute at the University of Connecticut to study working conditions and improve our training.
• We’ve provided more than 1 million pieces of specialized cooling gear to our drivers and inside staff. When activated, the gear can stay up to 30 degrees cooler than body temperature for up to 2 hours.