Read 9 min

In this blog, I’ll share stories, talk about hydration in the construction industry, and highlight why it’s crucial to stay hydrated on the job. Living in Phoenix, I’ve learned firsthand how important hydration is, and I want to pass on what I’ve experienced. If you’re wondering how much water a construction worker should drink, you’re in the right place.

My Experience with Severe Dehydration

Let me tell you a story. I used to think I was tough, rough, and could push through anything. I vividly recall an incident where I helped lead a Boy Scouts of America group. After battling a stomach bug for 42 hours, I thought I was fine

. I had started eating and drinking again, but I wasn’t properly hydrated. I joined a high-adventure hike up a mountain, but without the right electrolytes and salts in my system, I ended up in the hospital.

During this ordeal, I learned that I had a genetic heart disorder called a first-degree AV block, which slows down the electrical signal in the heart. Whether dehydration caused it or not, I found myself severely weakened, barely able to turn a doorknob. It took six weeks to recover fully. Ever since, I’ve been hyper-vigilant about staying hydrated on construction sites, constantly ensuring I have water on hand.

The Importance of Staying Hydrated

No matter how tough you are—whether you’re 120 pounds or 350 pounds of muscle—everyone is vulnerable to dehydration. Construction workers are particularly susceptible, given the physical exertion and exposure to extreme heat. I’ve seen people drop like flies in the heat, regardless of size or fitness level. So, staying hydrated is a topic we can’t ignore.

There are some simple rules of thumb to follow: You need access to water, ice, and hydration stations on the job. This is not negotiable. We aren’t machines—we’re humans, and we need water to function.

Recommended Daily Intake of Water

It’s generally recommended to drink about eight cups (or 64 ounces) of water daily. Many of us walk around in a constant state of dehydration, often without realizing it. Having 11 kids, frequent doctor appointments, and regularly donating blood have taught me to recognize the signs of dehydration. Staying hydrated isn’t just a matter of drinking enough; it’s also about maintaining the right balance of electrolytes and salts.

For construction workers, especially those working in extreme heat like in Phoenix, you need to drink more than the average eight cups. A helpful rule of thumb is to monitor the color of your urine. Light yellow to clear is ideal, but if it’s dark yellow or orange, you’re in trouble and need to hydrate immediately.

How to Check Your Hydration Level

Keeping an eye on how often you’re urinating is another way to monitor hydration. Ideally, you should be going every 30 minutes in hot weather. If you’re not, increase your water intake. However, be cautious about overhydrating—this can deplete your body of essential salts and electrolytes, leading to a different set of problems. Supplements like Propel or Gatorade can help restore the balance.

Differences Between Heat Exhaustion and Heat Stroke

Understanding the difference between heat exhaustion and heat stroke is critical. Heat exhaustion occurs when your body struggles to cool down, causing fatigue and profuse sweating. On the other hand, heat stroke is life-threatening. It happens when your body loses its ability to cool itself, leading to a complete shutdown. If you stop sweating and start overheating, that’s a 911 emergency.

How Much Water Should Construction Workers Drink?

In hot and humid climates, the guideline is to drink one cup of water every 20 minutes. This may sound like a lot, but it’s necessary to prevent dehydration. Setting reminders via group texts or communication systems on job sites can help ensure workers remember to hydrate.

It’s also essential to watch for signs of dehydration and heat exhaustion in yourself and others. If someone looks dizzy, fatigued, or has dark urine, they need to increase their water intake. The key here is to listen to your body—if you feel like you need more water, electrolytes, or breaks, take them.

Important Guidelines to Stay Hydrated on Site

Hydration stations must be readily available on construction sites. Supervisors and foremen should ensure their crew is taking water breaks and staying cool. A buddy system can be an effective way to monitor each other’s hydration levels and prevent heat-related issues.

Ignoring the need for water or cooling down isn’t a sign of toughness; it’s a mistake that can lead to severe health problems. Whether you’re working with full gear in the heat or just starting your day, hydration should always be top of mind.

Take care of yourself, stay hydrated, and keep safe!

If you want to learn more we have:

-Takt Virtual Training: (Click here)
-Check out our Youtube channel for more info: (Click here) 
-Listen to the Elevate Construction podcast: (Click here) 
-Check out our training programs and certifications: (Click here)
-The Takt Book: (Click here)

Discover Jason’s Expertise:

Meet Jason Schroeder, the driving force behind Elevate Construction IST. As the company’s owner and principal consultant, he’s dedicated to taking construction to new heights. With a wealth of industry experience, he’s crafted the Field Engineer Boot Camp and Superintendent Boot Camp – intensive training programs engineered to cultivate top-tier leaders capable of steering their teams towards success. Jason’s vision? To expand his training initiatives across the nation, empowering construction firms to soar to unprecedented levels of excellence.

On we go!