by WRNW

Hydration isn’t one-size-fits-all. The environment you work in can have a big impact on how much water you lose and how effectively your body can stay cool and recover. For industrial athletes, that means the strategies for staying hydrated in a humid factory may look very different from those needed on a dry, desert job site, or even in the cold outdoors. By understanding how heat, humidity, dry air, and cold weather each affect fluid balance, we can better prepared to stay safe, healthy, and productive in any setting.

Four of our own Work Right clinicians share their perspectives, each drawing from the climates and conditions they work in every day.

Feeling The Heat

Heat causes us to sweat, which means we lose important electrolytes and water in our bodies. Staying on top of hydration means drinking water and electrolytes throughout the day, not just chugging a bottle at a time. Proper hydration helps regulate body temperature and aids recovery, so spreading fluid intake evenly is key. A good rule of thumb is to drink about 8 ounces of water every 15 to 20 minutes, but no more than 48 ounces in an hour.

by Kelly Treviño, MS, LAT, ATC || Kelly has been practicing athletic training since 2018. She currently lives in Rio Rancho, NM (where hot conditions are a constant factor) with her wife, Shelby, and two dogs, Harvey and Storm. In her free time she enjoys Legos, working out, and going for rides on her motorcycle.

It’s Not The Heat It’s The Humidity!

In humid conditions, the body struggles to cool itself because sweat can’t evaporate efficiently. Instead of helping us cool down, sweat lingers on the skin, raising the risk of heat illness. Since the ideal humidity level is 40–60%, higher levels call for more proactive hydration. Recommendations include drinking water at least 15–20 minutes before starting outdoor tasks, supplementing every two bottles of water with one bottle of electrolytes, and wearing light, breathable fabrics to support evaporation.

by Savanah Mickey, LAT, ATC, CEAS || Savanah works in western Kentucky, where humid summers challenge hydration needs. She has 5 years of athletic training experience across the military and industrial settings When she isn’t assisting industrial athletes, she enjoys golfing, working out, taking her cat for a walk, and baking.

But It’s a Dry Heat

In dry climates, the heat may feel more tolerable, but water loss is accelerated. Dry air evaporates sweat quickly, making it harder to notice how much fluid we’re losing. Thirst usually signals dehydration, but in cooler dry weather we may not feel as thirsty, even while fluid loss continues. To counter this, schedule regular water breaks, aim for steady sipping throughout the day, and use electrolyte drinks if working long hours outdoors in low humidity.

by Andrea Jervinis, LAT, ATC || Andrea is based in Northern Nevada, she knows firsthand the impact of high desert climates. She has spent the last 15 years working with colleges, performing artists, and industrial trades. Andrea also enjoys volunteering with a local non-profit and going on adventures with her family.

The Big Chill

by Jess Veley, LAT, ATC, MS-SSR || Jess practices in Windsor, Connecticut, where cold winters and seasonal shifts affect hydration demands. She has experience in athletic training across industrial, high school, collegiate, and clinical settings. Jess has also worked as a personal trainer coaching group classes. Outside of work, she enjoys hiking with her dog Winnie and playing volleyball or pickleball.

Bottom line, water intake is essential – no matter the environment! Make it part of your daily routine by drinking a full glass of water when you wake up and keep hydrating with fluids and water dense foods all day long. Your body, and your skin, will thank you.

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!