Australia is hot. When I was first planning to come to Australia, the news reported the roads were melting from the heat. Now after two summer working in Australia, I’m sharing how to survive working in the heat.
For many people it’s easy to hide inside during these hot days and cool down with air conditioning. But those working outdoors don’t have the same luxuries.
When I arrived in Australia, going from the Canadian snowy winter -11 degrees Celsius to Melbourne’s 38 degree fall, it was a shock to my system. Aside from feeling hot, I felt nauseous, light-headed, exhausted and slow. So, instead of touring around the city, I spent the day in an air-conditioned shopping mall.
Now over two years later I’ve worked constantly outdoors in heat above 40 degrees from working on a cattle station in Queensland’s outback. After many headaches and finding solutions I’m sharing these hot tips on how to survive working in the heat.
Table of Contents
Take Longer Breaks
Resting longer during work periods is important for your body to recuperate. Not many people can do 10 hour days with few breaks in hot temperatures. It’s better to take an extra 10 or 15 mins on a break to get your breathing down and body temperature regulated. Doing this, your body should be able to handle the hotter temperatures once going outdoors again.
For those that want to earn as much money as possible at your regional work, just remember your body can only take so much. Taking extra time on a break could save you from having heat stroke and possibly taking a few days off.
Go Slower
On the same tone of taking longer breaks, try not to push yourself as hard. Obviously if your boss is a slave-driver this won’t go down well, but hopefully this isn’t the case. Most employers want the best efficiency from their workers. They could also assume if you’re going faster than it’s OK, while not understanding you’re exhausted from the heat and the work.
However most employers understand someone working outside in hot conditions can’t go the same speed as they can in 20 degrees. It’s better to go a bit slower when and if you feel the heat, versus risking an injury or accident.
H20 Hydration
The best tip to survive working in the heat is drinking water, but I think it’s seriously misunderstood. The Australian Government recommends drinking two litres of water a day. However that could be better suited to someone sitting at a desk all day.
If you’re working outdoors in hot conditions is better to at least double that amount. When it’s over 30 degrees and I’m working outdoors, I drink closer to five litres. Try to balance how much you’re sweating, urinating and working overall.
Electrolytes
Next to hydrating, replenishing those salts and minerals you loose with sweating and urinating is most important. Replenishing these via electrolytes helps your body to retain moisture from drinking water—instead of just urinating it all out—according to MedicineNet. Increasing your salt intake can help with this too.
Electrolytes pertains to other things as well, including potassium and chloride. On hot days I prefer to drink electrolytes sachets to help with all of these—and more. They can be purchased at pharmacies and grocery stores alike. Back in Canada, I liked the Ener-C flavoured sachets, that are taken with water.
After trying some in Australia, the Hydralyte Orange Flavoured Electrolyte Powder are my favourite. I’ll usually have one a day around lunch time on a hot day. Gatorade and Powerade will get you by, but those are higher in sugar than nutrients.
Vitamins
This may not be necessary for everyone, but if you’re still getting headaches or feeling light-headed on hot days after these other tips, consider vitamins. If you’re body doesn’t have the right nutrients it needs it will probably respond. And that could be through headaches, or something else uncomfortable.
Certain nutrients you lose through sweating include iron, zinc, Vitamin C, B1 and B2. Many of these can be taken through electrolyte sachets as mentioned above, or other supplements could be necessary.
Manage Sun Exposure
Heat and sun may seem similar when it comes to ailments, but they are different. Heat is everywhere, whereas it is possible to escape the sun. And, avoiding the sun can help to avoid extra heat-related problems. Manage your sun exposure by covering up against the sun with long pants, long-sleeve shirts, wide-brimmed hat, sunglasses and gloves. It might seem crazy to wear pants and long-sleeve shirts on a hot day, but I do it. Just make sure the clothes are breathable!
If you really need to wear short-sleeve shirts or shorts, wear sunscreen and remember to apply it properly. Otherwise if there’s any way, try to work indoors on the extra hot days or take advantage of shade, whenever possible.
Interested in more regional work tips? Check out the best gear, how to find a non-exploitive job and the best jobs for regional work in Australia.
