Under the Hard Hat

Tag: Health

  • Gratitude in the building industry: What it is and 8 practices to try

    Gratitude in the building industry: What it is and 8 practices to try

    Gratitude can have a huge impact on our lives. In the construction industry, where the work can be physically demanding and mentally taxing, gratitude can help to maximize wellness and improve mental health. Being mindful, writing a gratitude letter, and reflecting on the positives before bed are simple (and free!) gratitude practices that can help you appreciate the positive aspects of life.

    What is gratitude?

    Gratitude is the act of recognizing and appreciating the positive things in life. It’s about focusing on what you have rather than what you lack. In simple terms, gratitude is a mindset of thankfulness and appreciation for the good things in your life, both big and small. 

    It is a concept that has been studied for many years, and some describe it as the “social glue” that strengthens relationships and even serves as the backbone of human society.

    Whether it’s being thankful for a safe day on the job site, a hot cup of coffee in the morning, or the support of a coworker, practicing gratitude helps shift your focus from what’s going wrong to what’s going right.

    Why gratitude matters

    Gratitude isn’t just about feeling good—it has measurable benefits that can improve your overall quality of life. Research has shown that people who regularly practice gratitude experience better mental and physical health, stronger relationships, and greater overall happiness. 

    For example, studies from the Greater Good Science Center at UC Berkeley have found that people who practice gratitude consistently report fewer physical ailments, lower levels of stress, and a stronger sense of connection to others. This is particularly important in a high-pressure industry like construction, where stress and physical strain are common. 

    By focusing on what’s going well, you can reduce stress, boost your mood, and build resilience against the challenges of the job.

    Variations on gratitude

    Gratitude isn’t a one-size-fits-all practice—it can take many forms and be applied to different aspects of your life. You can direct your gratitude toward the past, present, or future. Reflecting on positive memories, appreciating what you have now, or being hopeful for good things to come are all forms of gratitude. 

    For instance, you might feel grateful for a mentor who taught you valuable skills, appreciate a smooth day on the job today, or look forward to a well-deserved weekend off. Practicing gratitude in different ways can help you maintain a positive outlook and find balance in your life, no matter what challenges you face.

    There are three main types of gratitude, and all of them provide benefits to your health and well-being:

    • Gratitude as a tool: When life feels challenging, focus on gratitude to rediscover the positive things in life. As Richard Paterson explains, we are all gardeners of our own inner landscape, and “when we complain, we water the weeds. Gratitude waters the flowers.”
    • Gratitude as an attitude: A general approach to life where one understands that there is a reason for why things happen the way they do and trust that everything works out the way it’s meant to.
    • Gratitude as an expression of who you are: This is not a tool or expression but a deeply-rooted belief in who you are. Gratitude is generally part of who you are, a strong belief in love, gratitude, and peace. 

    8 gratitude practices to try

    1. Be mindful

    Take a few minutes each day to be mindful of what you’re thankful for. Whether it’s a safe work environment, a delicious lunch, or a job well done, mindfulness helps you stay present and aware of the positives in your life. You don’t need to make a big production out of it; just take a moment to breathe and acknowledge the good things happening around you.

    2. Write a gratitude letter

    Think of someone who has made a difference in your life and write them a letter expressing your gratitude. It could be a mentor, a friend, or even your partner. Writing a gratitude letter is a powerful way to deepen your connection with that person and reflect on their positive impact on your life. Plus, sending it can brighten their day, too.

    3. Start a gratitude journal

    Keeping a daily or weekly journal where you jot down things you’re thankful for can help you stay focused on the positives. Even on tough days, finding something small to appreciate—like a quick laugh with a coworker or a nice sunset after work—can make a big difference. Over time, you’ll notice patterns and see just how much you have to be grateful for.

    4. Be present and savor the moment

    When something good happens, take a moment to fully enjoy it. Whether finishing a project ahead of schedule or enjoying a quiet moment during your lunch break, savoring the moment and being present can enhance your sense of gratitude and make positive experiences even more meaningful.

    5. Practice gratitude at work

    Take time to acknowledge and appreciate your coworkers’ efforts. A simple “thank you” or recognition of a job well done can create a more positive and supportive work environment. When everyone feels appreciated, it boosts morale and makes the workday more enjoyable.

    6. Share your gratitude

    Expressing gratitude out loud, whether in a meeting or just chatting with a friend, can help reinforce your feelings of thankfulness and spread positivity to others. It’s a simple way to lift everyone’s spirits and remind yourself of the good things in life.

    7. Reflect on the positives before bed

    Spend a few minutes each night reflecting on the good things that happened during the day. This can help you end the day on a positive note and improve your sleep quality. Instead of lying awake worrying about what didn’t go right, you’ll drift off with a sense of contentment.

    8. Use visual reminders

    Place reminders around your home or workspace to prompt you to consider what you’re grateful for. A photo of loved ones, a motivational quote, or even a small token from a memorable project can serve as a quick reminder to focus on the positives.

    Health benefits of showing gratitude

    Practicing gratitude isn’t just good for your mood—it’s great for your health, too. Regularly expressing gratitude can lead to better sleep, stronger immune function, and lower stress levels. According to research published in the Journal of Psychosomatic Research, people who practice gratitude experience lower levels of cortisol, the stress hormone, which can lead to better physical health. 

    Additionally, gratitude has been linked to higher levels of happiness, confidence, and self-esteem. When you focus on the good in life, you’re improving your mental well-being and giving your body a physical boost.

    Bottom line

    Gratitude is a simple but powerful tool that can improve your life in many ways. Whether through journaling, mindfulness, or just saying “thank you,” practicing gratitude can help you feel more positive, connected, and resilient. In an industry like construction, where the work can be challenging and the days long, taking a moment to appreciate the good things can make all the difference. So, why not give it a try? It might just make your day a little brighter.

  • Depression rates are high in construction—here’s what to look out for

    Depression rates are high in construction—here’s what to look out for

    The construction industry is known for being steeped in macho culture. Unfortunately, it’s also known for high rates of depression and suicide, which means you or your coworkers may be suffering in silence instead of asking for help. You can take action by understanding contributing factors to depression in the construction industry, like stigma, substance abuse, and work-related stressors. Common symptoms of depression include hopelessness, irritability, and changes to sleep and eating habits.

    The state of mental health in construction

    Research from the British Columbia-based Construction Industry Rehabilitation Plan organization shows that 83% of construction workers have experienced a “moderate to severe mental health issue.” Similarly, a Centres for Disease Control and Prevention report shows construction has one of the highest rates of suicide out of all industries. 

    While it’s common to complain to your workplace buddies about a sore back or a wicked hangover, it’s rare to speak openly and honestly about mental health issues. Only 18% of construction workers said they feel comfortable discussing mental health with coworkers. So, while your crew might seem (and say) they’re doing fine, the truth might be a different story.

    Depression and construction workers

    Depression is widespread among those employed in construction. In 2023, almost 18% of American adults reported they were currently experiencing depression, while a 2024 report authored by the US National Institute for Occupational Safety and Health (NIOSH) stated that almost half of the construction workers surveyed had experienced depression in the past or were currently struggling with the issue. 

    Despite depression being one of the most common mental illnesses, construction workers are reluctant to speak about their struggles. Unfortunately, they are also often dealing with several different factors that can increase the risk of depression and other mental health issues.

    Stigma

    While there is widespread stigma about mental health issues in general, the nature of construction work and the fact that almost 94% of workers are male may make this industry more susceptible to it. Intense work environments and the pressure to simply shut up, grind through, and get the work done means that it isn’t always easy for those in construction to ask for help with mental health struggles.     

    Substance abuse

    In addition to industry-leading levels of suicide, the construction sector also struggles with substance abuse. Roughly 16.5% of construction workers report heavy alcohol use, and construction workers had the highest rates of drug overdose death rates of any industry. Abusing drugs and alcohol can increase the risk of several mental health conditions, including depression.

    Working construction isn’t your typical 9-5. Factors like unpredictable hours, job insecurity, physically demanding tasks, extreme weather conditions, working away from home, and increased risk of accidents and injury all take their toll. When compounded over months or years, these unique stressors can add up, chipping away at mental health. 

    Know the signs and symptoms of depression and anxiety

    It’s crucial to recognize the symptoms of depression and other mental health issues like anxiety, especially when you remember that many construction workers won’t explicitly ask for help or admit they’re struggling—even to themselves. Learning the signs is also critical so you can keep an eye on your mental health and know when feeling blue turns into something more serious. 

    Common symptoms of depression:

    • Losing interest in things you used to enjoy
    • Feeling angry, irritable, or frustrated
    • Sleeping too little or too much
    • Feeling lost, empty, worthless, or hopeless
    • Changes in appetite; weight loss or gain

    Common symptoms of anxiety:

    • Feeling restless, tense, or nervous
    • Increased heart rate or breathing
    • Trouble focusing or concentrating
    • A feeling of impending doom
    • Trouble sleeping or eating

    How to take action

    If you think you may be struggling with depression, reaching out for help is the most important thing you can do. Speak to a trusted friend, coworker, or family member and let them know what you’re feeling. 

    If you aren’t comfortable speaking to someone you know, you can contact a counselor through your employer’s employee assistance program (EAP) or dial 9-8-8 from anywhere in the US or Canada to speak with a trained counselor.

    If you think a coworker might be depressed, offer support. Check in with them, ask how they’re doing, and make an effort to connect outside of work hours. You can also play a powerful role in breaking the stigma of mental illness by discussing your own experiences with depression or other challenges and passing on the resources listed above. 

    If you or someone you know is experiencing suicidal thoughts, at risk of self-harm, or may hurt others, please call 9-1-1 immediately.

    Building resilience

    Experiencing depression or other mental health issues like anxiety doesn’t make you weak—it makes you human. Changing the narrative on depression in the construction industry requires the strength and problem-solving skills that construction workers are known for. Be strong enough to stand up, break the stigma, and ask for help when needed

  • Mental resilience: What it is and how to build it for career and personal success

    Mental resilience: What it is and how to build it for career and personal success

    Mental resilience refers to the ability to bounce back from an emotional challenge with mental health intact. It is an essential skill on any job site, as clocking in can be difficult without mental strength. But mental resilience isn’t an inherent skill—it’s learned. You can steadily increase your mental resilience by practicing optimism, eating well, using compassion, and finding an outlet for your frustration.

    7 ways to cultivate mental resilience

    1. Foster connection

    Connecting with others isn’t just fun—it also leads to science-based mental health improvements. Social connections release oxytocin, which reduces stress and calms your mind. And we don’t just gain these benefits when we’re on the receiving end. When we go out of our way to actively support others (learning about them, checking in on them, lifting them), that also stimulates the release of oxytocin. 

    Practice kindness, empathy, and optimism when you try to connect more with others.

    2. Be optimistic

    Certain hardships can make it difficult to focus on the positive, but optimists have a unique reflexive ability to rapidly disengage from unchangeable issues and hardships. Knowing when to cut your losses and redirect your focus is mental resilience in a nutshell. 

    The more you actively practice focusing on the positive, the quicker it will become a default. It’s all about balancing the positive with the realistic, so shift your thinking and watch your mental health improve. 

    3. Find an outlet

    Sometimes, life’s pressures slowly build up until you eventually notice it’s too much to bear. At this point, when you need to let loose, finding a healthy outlet to do that is vital. 

    Everyone’s go-to outlet for stress relief looks different. You might meditate, listen to loud music, hit the gym, or vent in your journal. What they all have in common is that they all provide mental distraction, reduce stress hormones, and even sometimes relieve muscle tension. 

    4. Eat well

    Many people forget that how you fuel your body can impact your mental state. By choosing varied, nutrient-packed meals, you’ll have more physical energy throughout the day—and you may also notice increased mental clarity. 

    Serotonin, aka the “happiness hormone,” is produced primarily in the gut. When our gut microbiome is supported with nutritious foods like fruits, vegetables, proteins, nuts and seeds, and legumes, your body has the building blocks to produce feel-good hormones.

    These nutrient-packed foods support our mental health via the gut-brain axis. Specific probiotic strains can also produce compounds that support stress reduction and mental health.

    Pro tip: Tryptohan-rich foods like tofu, edamame, fish and seafood, poultry, quinoa, and oats are some of the best foods to support serotonin production.

    5. Practice compassion 

    Practicing compassion is perhaps the simplest thing on our list, but it’s not just an outwardly kind thing to do—it’s also a way to treat your brain kindly. 

    When faced with difficult situations, fear and anxiety present themselves, but the urge to care for others does, too. Knowing you’re offering support to someone else gives you the same conflict-resolution feeling of reassurance as when you are supported. 

    6. Move your body

    Exercise is a simple way to trigger the release of endorphins, which can immediately boost your mood. However, moving your body daily can also have positive long-term mental benefits.

    Consistent exercise supports the production of Brain-Derived Neurotrophic Factor (BDNF). This reduces oxidative stress and inflammation in the brain while increasing neurogenesis (the formation of new neurons in the brain). Going back to our earlier point about happiness starting with the gut, exercising also helps with gut balance and regularity. 

    The beauty is that you don’t have to start an intense workout routine—even a daily brisk walk (outside of movement at your job) is enough to promote mental health benefits. 

    7. Utilize mental health counseling

    If you need additional mental and resilience support, direct counseling might be the right option for you. 

    Some options include talk therapy, cognitive behavioral therapy, psychotherapy, behavioral activation, and brain stimulation therapy, but others may offer more benefits. 

    Talking with a professional counselor can help determine which therapy will improve your mental health and resilience. 

    Why mental resilience matters

    Nobody wants to get stuck in a cycle of grief, pain, or mental anguish. It can interfere with your productivity, relationship-forming, and overall well-being. And for trade workers, being stuck in a mentally tough place can also be dangerous. Many elements of the job site require you to be aware and focused to prevent accidents and injuries. 

    Mental resilience also matters because your overall mental health is essential. Not taking care of your mental state is just as bad as neglecting your physical health, and a crisis could be dire. 

    Bottom line

    Physical toughness is often praised in the trades, but mental toughness is overlooked. Mental resilience is critical since you can’t brute-force yourself out of every difficult situation. 

    By following our simple tips and remembering to break down the internal mental health stigma, you’ll be sure to harness the resilience to face anything on the job. 
    For more tips, news, and stories on everything in the trades, subscribe to our weekly newsletter and follow us on social media.

  • The skinny on sore throats: Causes, risks, and remedies for quick relief

    The skinny on sore throats: Causes, risks, and remedies for quick relief

    If you have a sore throat, you’re likely looking for quick relief. Viral or bacterial infections typically trigger sore throats, but understanding the difference is critical to choosing the proper treatment. Knowing when to seek professional help, avoid unnecessary antibiotics, and use natural remedies such as peppermint or turmeric can help you recover faster and more effectively.

    About sore throats

    Sore throats can be frustrating, making swallowing, talking, or even breathing sometimes uncomfortable. They usually happen when the tissues in your throat become inflamed, often due to an infection.

    Viruses usually cause sore throats—think colds, the flu, or even something like mono. These sore throats typically go away on their own with a bit of rest and care. On the flip side, sometimes the culprit is a bacterial infection, like strep throat, which may require more serious intervention, like antibiotics, to clear up.

    A sore throat is often just one symptom of a bigger issue. If it’s bacterial, like strep throat, you might also notice a fever or swollen glands. Knowing what’s causing your sore throat is vital in treating it properly and getting back to feeling like yourself.

    The dangers of antibiotics

    When dealing with a sore throat, it’s easy to think antibiotics are the simple solution. But here’s the catch: antibiotics only work on bacterial infections, not viral ones. So if a virus causes your sore throat—like most are—antibiotics won’t do a thing to help. Studies show that up to 90% of sore throats are viral, so antibiotics aren’t necessary in most cases.

    Taking antibiotics when you don’t need them can actually do more harm than good. Some of the common side effects include nausea, diarrhea, and even allergic reactions. However, the bigger concern is the long-term risks. Overusing antibiotics can lead to antibiotic resistance, a growing issue where bacteria evolve to become immune to the drugs that once killed them. This makes future bacterial infections harder to treat. Plus, antibiotics don’t just kill harmful bacteria—they also wipe out good bacteria in your gut, which can lead to digestive issues and a weakened immune system.

    That’s why it’s so important only to take antibiotics if a healthcare professional prescribes them after determining your sore throat is actually bacterial. Misusing antibiotics not only impacts your health but contributes to a much bigger problem globally.

    What to eat (and what to avoid) with a sore throat

    When your throat feels sore and scratchy, eating the right foods can make a huge difference in how you feel. Certain foods can soothe the irritation and provide comfort, while others can make things worse. Let’s start with the goods.

    Foods to soothe

    Broths and soups
    There’s a reason chicken soup is a go-to when you’re sick! Warm broths and soups soothe your sore throat and help keep you hydrated. They’re also packed full of nutrients, which are essential to support a weakened immune system. Plus, they’re easy to swallow, which is a bonus when your throat feels tender.

    Oatmeal
    This is a perfect comfort food when you’re feeling downright crappy. Oatmeal is soft, easy to eat, and full of nutrients like fiber and antioxidants. You can mix in honey or mashed banana to boost the soothing effect.

    Smoothies
    Cool, refreshing, and packed with vitamins, smoothies are another great option for a sore throat. Avoid citrus-based ingredients, as they can be harsh on a raw throat. Try blending berries, bananas, and yogurt for a throat-friendly treat.

    Mashed potatoes
    Creamy and smooth, mashed potatoes are an easy-to-eat, comforting food when you’re dealing with a sore throat. They’re filling and can be made even more nutritious by mixing broth instead of butter or cream. Plus, they won’t irritate your throat like crunchy or spicy foods might.

    Scrambled eggs
    Eggs are a fantastic source of protein, and when scrambled, they’re soft and easy to swallow. They’re also packed with nutrients like vitamin D and B12, which can support your immune system as you recover. Just be sure to avoid adding spices that may further irritate your throat.

    Soft fruits
    Bananas are a staple when you’re feeling under the weather. They’re soft, gentle on your throat, and full of nutrients like potassium and vitamin C. Bananas also provide a natural source of energy, which can be helpful when you’re feeling run down. Other soft fruits like melons or ripe peaches can also be good choices.

    Cooked veggies
    While raw veggies can be hard on a sore throat, lightly cooked or steamed vegetables like carrots, squash, or zucchini are soft enough to eat without irritation. They’re packed with vitamins and minerals to help boost your immune system, and their smooth texture makes them easy to swallow.

    Foods to avoid

    When you have a sore throat, certain foods can make things worse by irritating the already inflamed tissues or making it harder to swallow. Here’s what you should avoid:

    Sugary foods
    As tempting as sweets may be, sugary foods can increase inflammation, which is the last thing you want when your throat is sore. High sugar intake can also weaken your immune system, slowing healing. It’s best to skip the candy, cakes, and sugary drinks until you’re feeling better.

    Acidic foods
    Citrus fruits (oranges, lemons, grapefruit), tomatoes, and some fruit juices are highly acidic, which can further irritate a sore throat. While these foods are generally healthy, acidity can sting and worsen an angry throat. Try to avoid these until your throat has healed.

    Raw vegetables and crunchy foods
    As healthy as raw veggies are, they can be too stiff and scratchy for a sore throat. Things like carrots, celery, or salad can be difficult to swallow and may worsen irritation. Crunchy snacks like chips, crackers, or toast are also best left alone, as they can be abrasive on an already tender throat.

    Natural remedies to soothe a sore throat

    When you’re feeling the discomfort of a sore throat, turning to natural remedies can offer relief without the need for medication. Here are some tried-and-true remedies that can help ease the pain and get you back on your feet faster. Remember to consult a healthcare provider if your symptoms persist or worsen.

    Licorice root

    Licorice root tea has been used for centuries to soothe irritation in the throat. The root contains natural compounds that help reduce inflammation and ease discomfort. A warm cup of licorice tea can provide a comforting, calming effect for a scratchy throat.

    Peppermint

    The menthol in peppermint acts as a natural pain reliever and helps to thin mucus, making it easier to breathe. Drinking peppermint tea or sucking on peppermint lozenges can help reduce throat irritation and relieve congestion.

    Slippery elm

    When mixed with water, slippery elm forms a soothing layer that protects the throat and reduces pain. Thanks to its mucilage content—a gel-like substance that coats the throat and relieves irritation—it’s commonly found in teas and lozenges designed to ease sore throats.

    Turmeric

    Turmeric’s potent anti-microbial and anti-inflammatory properties may also help speed up recovery. It can be mixed with warm water or milk to create a soothing drink that helps fight infection and reduce inflammation. 

    Bone broth

    Bone broth is not only a comforting and warm option when you’re sick but also packed with nutrients like gelatin, collagen, and amino acids, which support immune function and help reduce inflammation. Sipping on bone broth can keep you hydrated while giving your body a nutritional boost to help fight off infection.

    Chamomile

    Chamomile is well known for its soothing properties but also offers anti-inflammatory and antioxidant benefits. Brewing a cup of chamomile tea can ease throat pain, reduce swelling, and even promote relaxation, helping you rest and recover more easily.

    Sea salt

    Gargling with warm salt water is a simple yet effective way to reduce throat pain and inflammation. Salt helps draw out excess fluid from inflamed tissues, easing discomfort. It also helps kill bacteria, making it a go-to age-old remedy for soothing a sore throat.

    Apple cider vinegar

    Diluting apple cider vinegar with water and gargling may provide antibacterial benefits, helping fight infection. The vinegar helps to break down mucus and relieve throat irritation, though it’s important to dilute it properly to avoid further irritation from the acidity.

    Cayenne pepper

    Though it may seem counterintuitive, cayenne pepper can help relieve a sore throat. The capsaicin in cayenne has natural pain-relieving and anti-inflammatory properties, which may reduce discomfort and inflammation. Mixing a small amount of cayenne with warm water can offer surprising relief.

    The bottom line

    Understanding the cause of your sore throat is critical to treating it effectively. Whether it’s a viral or bacterial infection, knowing the difference can save you from unnecessary treatments, like antibiotics, which should only be taken when prescribed by a healthcare professional. Overusing antibiotics can lead to long-term health risks, including antibiotic resistance. Instead, focus on soothing your throat with natural remedies and eating the right foods to promote healing. With the right approach, you can recover more comfortably and avoid complications.

  • How to protect workers from chemical and toxic substance exposure in the workplace

    How to protect workers from chemical and toxic substance exposure in the workplace

    Some occupations require employees to work with or handle toxic substances and chemicals that can have adverse health consequences. OSHA requires employers to identify and evaluate the respiratory hazard(s) in their workplaces and ensure exposure does not exceed recommended exposure limits. Employers can keep their workers safe through engineering and work practice controls and by providing proper PPE.

    Quick look

    • Dust, solvents, mold, and man-made mineral fibers are some of construction sites’ most common toxic substances. 
    • Wood dust, silica, and lower-toxicity dust are most common on job sites, with silica dust being the most hazardous to health.
    • It is essential to take extra precautions when working around hazardous substances, such as wearing proper PPE and reducing exposure through skin or inhalation.
    • All employees have the right to know about hazardous materials on job sites, and it’s the employer’s responsibility to reduce exposure risk as much as possible.

    Common causes of toxin or chemical exposure

    Identifying the source is the first step in reducing worker exposure to chemicals and toxic substances on the job site. 

    Here are some of the most common hazardous substances on construction sites.

    Dust

    Dust is one of the most common substances found on construction sites. Although it may not seem like the biggest hazard, when inhaled repeatedly, certain types of dust can lead to serious health consequences, especially ones affecting the lungs and respiratory system. 

    Dust on construction sites usually falls into one of three categories: 

    1. Wood dust: Comes from handling wood through sanding and cutting. According to the International Agency for Research on Cancer (IARC), repeated inhalation of wood dust can cause cancer of the nasal cavity, paranasal sinuses, and nasopharynx. It’s also associated with toxic effects, irritation of the eyes, nose, and throat, dermatitis, and respiratory system effects that include decreased lung capacity and allergic reactions.

    2. Silica dust: Silica dust is the most dangerous type of dust on construction sites, caused by working with materials containing silica (sandstone, concrete, etc.). Tiny airborne particles are inhaled and settle into the lungs, causing long-term scarring and silicosis, a fatal lung disease. 

    3. Lower toxicity dust: Lower toxicity dust comes from working with materials like drywall, marble, and other substances. Although not as hazardous, long-term exposure can still cause lung damage.

    How to reduce exposure: The easiest way to minimize dust exposure is to utilize a system that suppresses dust. Vacuum systems are easy to install and reduce the amount of airborne dust. Using appropriate PPE can also minimize inhalation. 

    Solvents

    Solvents, commonly found in paints, adhesives, and cleaning fluids, are another common substance on construction sites. Solvents can be dangerous for the lungs and skin and can adversely affect nerve and brain function. Long-term exposure to solvents can cause arrhythmias (irregular heartbeats), cancer, blindness, kidney/liver damage, and even death.

    Common symptoms of solvent exposure include:

    • Stomach pain
    • Headache
    • Dizziness
    • Nausea
    • Loss of coordination
    • Cracked/bleeding skin

    How to reduce exposure: Exercise extra caution when working with solvents. Keep them out of contact with skin and wash hands and body thoroughly after use. Avoid working in a confined space with minimal ventilation and air circulation.

    Mold

    Mold is another common hazard found on construction sites that can lead to permanent health issues with repeated and prolonged exposure. Mold arises in damp conditions and becomes problematic when moisture becomes trapped in buildings. Asthma and allergy symptoms are mold exposure’s most common side effects, but other respiratory problems can also arise. Long-term exposure can lead to chronic sinusitis, increased risk of upper and lower respiratory symptoms, fatigue, and organ failure.

    People with pre-existing respiratory conditions should take extra precautions when working around mold.

    How to reduce exposure: The easiest way to reduce exposure to mold in the workplace is to use personal protective equipment. When working in areas with mold, consider using respirators, gloves, and goggles to avoid contact with lungs, skin, and eyes.

    Man-made mineral fibers

    Man-made mineral fibers are also a common find on construction sites. They’re typically made from glass ceramic, rockwool, and slagwool and are generally used for temperature and sound insulation. When these materials are installed or removed, they release tiny fibers that can become lodged in the lungs, leading to irritation and damage to the lungs, eyes, and skin. 

    Some types of man-made mineral fibers, specifically those classed as refractory ceramic fibers, may require specialized PPE when working with them.

    How to reduce exposure: Use caution and be smart. Always wear the appropriate PPE when working with hazardous materials, which adequately protects you against contact with tiny fibers.

    How to reduce exposure to workplace chemicals and toxins

    OSHA guidelines recommend specific actions based on an employee’s level of exposure to a toxic substance or chemical hazard.

    The CDC’s hierarchy of controls can be used to assess the action an employer should take to prevent or limit exposure to hazardous substances. The top of the pyramid signifies the ideal position (best-case scenario), while the bottom is the least ideal.

    Here’s what an employer should do based on where they sit on the pyramid:

    • Elimination or substitution: If the chemical or toxin isn’t necessary, it should be eliminated. If it is needed, try to substitute it with a safer substance.
    • Engineering controls: Whenever possible, make the chemical safer to use. The workplace should also make changes to reduce or eliminate exposure to hazardous substances or materials. 
    • Administrative and work practice controls: If the substance remains unsafe after physical changes, the employer should implement specific processes or procedures that minimize worker exposure, such as retaining job assignments or altering work schedules.
    • Supply PPE: Proper PPE should always be worn on job sites, especially when exposed to hazardous materials and substances. PPE can include chemical protective clothing, gloves, eye protection, and a respirator.

    All workers have the right to know what hazards are present on the job site and what they are exposed to. If their job requires them to work with toxic substances, employers are responsible for reducing or eliminating the hazard as much as possible to ensure worker safety. If removing or reducing exposure isn’t possible, ensure proper PPE is provided.

  • Globe-trotting contractors: Why electrolytes are essential for staying hydrated during travel

    Globe-trotting contractors: Why electrolytes are essential for staying hydrated during travel

    Flying can be an exciting adventure, but it often comes with the uncomfortable side effect of dehydration. Proper hydration and electrolytes, especially when traveling, are important for energy levels, sleep, muscle function, and reducing jet lag. Brands like LMNT and DripDrop offer electrolyte solutions that can help prevent dehydration and boost energy while flying.

    Quick look

    • Flying can lead to dehydration due to low cabin pressure, poor air quality, and low humidity.
    • Dehydration can cause fatigue, dizziness, and muscle cramps during travel.
    • Electrolytes help maintain proper hydration, energy levels, sleep quality, muscle function, and reduce jet lag.
    • Bringing a reusable water bottle, hydrating before the flight, and snacking on water-rich foods are simple ways to prevent dehydration.

    Why flying is dehydrating

    Cabin pressure

    At cruising altitudes, the cabin pressure is lower than at sea level. This reduced pressure means there is less oxygen available, causing your body to work harder to get the oxygen it needs. This increased respiratory rate leads to more moisture being lost through breathing, contributing to dehydration​.

    Poor air quality

    Airplane cabins are notorious for their dry air, with humidity levels as low as 10-20%, compared to the usual 35-65% we experience on the ground. This dry air draws moisture from your skin and mucous membranes, leading to quicker dehydration. Although the air is filtered to remove germs, it doesn’t add moisture back, exacerbating the drying effect​.

    Temperature changes/humidity

    The low humidity and cool temperature in the cabin air causes moisture to evaporate from your skin and respiratory tract more rapidly, which can accelerate or exacerbate dehydration.

    The effects of dehydration

    Dehydration during air travel can lead to a range of symptoms, from mild discomfort to more serious health problems. Symptoms to watch out for include: 

    • Dry eyes, mouth, and skin
    • Headaches
    • Dizziness
    • Fatigue 
    • Confusion
    • Irritability

    In extreme cases, dehydration leads to serious health problems such as urinary tract infections and kidney stones. 

    While mild dehydration may seem harmless, it can lead to major discomfort during air travel. Staying hydrated is crucial to avoid these negative impacts and ensure a more comfortable travel experience.​

    The unsung hero for proper travel hydration: electrolytes

    What are electrolytes?

    Electrolytes are minerals in your body that carry an electric charge. They are essential for various bodily functions, including regulating fluid balance, muscle contractions, and nerve signaling. Common electrolytes include sodium, potassium, calcium, and magnesium. 

    Why are electrolytes important during air travel?

    1. Proper hydration

    Electrolytes such as sodium, potassium, and chloride play a key role in regulating the body’s fluid balance by facilitating the movement of water in and out of cells. This is especially important in the dry environment of an airplane cabin, where humidity levels are significantly lower than normal, leading to faster dehydration. Electrolyte-enhanced drinks can help maintain hydration better than plain water because they replenish the minerals lost through sweat and respiration​.

    2. Energy

    Electrolytes help sustain energy levels by supporting various metabolic processes. They assist in maintaining proper cellular function and fluid balance, which are essential for converting food into energy efficiently. This can be particularly beneficial during flights, where reduced oxygen levels and dehydration can cause fatigue and low energy​.

    3. Sleep

    Adequate levels of electrolytes can improve sleep quality during flights by maintaining the body’s fluid balance and preventing muscle cramps, which can disrupt sleep. Magnesium, in particular, has a calming effect on the nervous system and can help promote better sleep, which is beneficial for reducing the impact of jet lag​.

    4. Muscle function

    Electrolytes are vital for muscle function, including muscle contraction and relaxation. Dehydration can lead to an imbalance of electrolytes, causing muscle cramps and spasms. Maintaining proper electrolyte levels can prevent these issues, ensuring that muscles function correctly during and after a flight.

    5. Reducing jet lag

    Jet lag is one of the dreaded side effects of long-distance travel, but taking electrolytes might help mitigate some of the symptoms, such as fatigue and cognitive impairment. By maintaining hydration and supporting cellular functions, electrolytes help the body adjust more quickly to different time zones and reduce the overall discomfort of jet lag​.

    Other tips to prevent mid-flight dehydration

    Bring a reusable water bottle

    One of the simplest yet most effective ways to stay hydrated during a flight is to bring a reusable water bottle. Fill it up after passing through security and keep it handy throughout the flight. This not only ensures you always have access to water but also helps you monitor your intake. 

    Front-load your hydration

    Begin hydrating well before your flight. Drinking plenty of water in the hours leading up to your departure can help ensure you start your journey well-hydrated. This strategy can help offset the drying effects of the airplane environment and reduce the risk of dehydration symptoms later in your flight​.

    Snack on water-rich foods

    Bringing along snacks that are high in water content can also help you stay hydrated. Fruits like oranges, strawberries, and cucumbers, as well as vegetables like celery and bell peppers, are excellent choices. These foods provide hydration while also offering essential vitamins and minerals that support overall health​.

    Avoid alcohol and caffeine

    Both alcohol and caffeine are diuretics in excess, meaning they can increase urine production and lead to dehydration. Try to limit or avoid these beverages while flying and opt for water or electrolyte-rich drinks instead. If you do choose to drink alcohol or caffeine, make sure to compensate with additional water intake​.

    Wear comfortable clothing

    Loose, comfortable clothing can help prevent overheating and excessive sweating, which can contribute to dehydration. Layers are also a good idea, as they allow you to adjust your clothing based on the cabin temperature, keeping you comfortable and minimizing fluid loss through sweat​.

    Bottom line

    Flying can be a dehydrating experience, but by understanding the importance of electrolytes and implementing practical hydration strategies, you can mitigate its effects. So next time you’re on a long flight try bringing a reusable water bottle and fill it with some electrolytes to see the difference. You won’t regret it.

  • 15 desserts for construction managers that won’t derail your health goals

    15 desserts for construction managers that won’t derail your health goals

    Enjoying dessert doesn’t have to be a guilty pleasure! With a few smart ingredient swaps, you can indulge in sweet treats that are just as tasty as they are good for you. From apple crisp to sweet potato brownies, we’ve rounded up our favorite healthy dessert makeovers to keep your sweet tooth happy without derailing your health goals. It’s your favorite treats, remixed.

    UTHH’s top picks for the healthiest desserts

    Store-bought desserts are notorious for being loaded with sugar, unhealthy oils, and other additives that don’t contribute to good health. Since excessive sugar intake and industrial seed oils can lead to issues like diabetes, heart disease, and weight gain, we want to avoid them as much as possible. 

    If you love a good treat but don’t want to sacrifice your health, switching to healthier dessert options means you can still indulge without the guilt. It’s a win-win!

    Here’s a rundown of our favorite healthy dessert swaps.

    Black bean brownies

    These black bean brownies are a perfect example of a healthy dessert that doesn’t skimp on flavor. Swapping out the traditional white flour for black beans makes these brownies lower in carbs but higher in protein and fiber. They’re a more nutritious alternative to conventional brownies that don’t lack in flavor or texture. But a heads up—you may want to make extras; these are a real crowd-pleaser!

    Pro tip: Can’t (or don’t want to) eat them all right now? Freeze them! These brownies can be frozen for up to three months.

    Avocado chocolate pudding

    Made with just five ingredients, this creamy chocolate avocado pudding uses avocado as its base. It packs a punch of heart-healthy monounsaturated fats and a smooth chocolatey texture without heavy cream. It’s a decadent dessert that’s also packed with nutrients. 

    Greek yogurt berry parfait

    Simple yet satisfying, this parfait layers Greek yogurt with fresh berries and a drizzle of honey or maple syrup. It’s the perfect combination of a protein-rich treat with sweet, antioxidant-rich berries. Perfect for dessert, breakfast, or even a snack.

    Pro tip: Want an extra crunch? Top it with some homemade granola for extra fiber and healthy fats. 

    Chia seed pudding

    There’s no limit to the variations you can make with this delicious, nutritious chia seed pudding. Made with chia seeds, a superfood known for their high fiber and omega-3 content, almond milk (or any other type of milk), a dash of maple syrup or honey, and a pinch of cinnamon, this pudding is easy to make. It can last in the fridge for up to five days—the perfect dessert or on-the-go breakfast.

    Need a little flavor inspo? Try these combos!

    Banana oat cookies

    Looking for something to do with those ripe bananas? Made with just a few simple ingredients—oats, bananas, and walnuts—these cookies are easy to make, naturally sweet, and full of protein, good fats, fiber, and B vitamins. 

    Almond flour chocolate chip cookies

    Slightly crispy on the outside and soft on the inside, these almond flour chocolate chip cookies use almond flour instead of regular flour, making them a gluten-free dessert option that’s also higher in protein. They’re a delicious, healthier take on a classic favorite. 

    Coconut macaroons

    These coconut macaroons forgo condensed milk, opting for egg whites to bind them and honey for natural sweetness. Coconut provides a dose of healthy fats, and a touch of dark chocolate makes these gluten-free cookies extra-decadent. 

    Want to spice up your macaroons? Try these new and exciting flavors!

    No-bake pumpkin energy balls

    Not handy around the kitchen, but looking for a quick sweet fix? These energy balls taste like pumpkin pie and are ready in less than 15 minutes! Perfect for a quick snack or dessert, these energy bites combine pumpkin puree, oatmeal, and chia seeds for a delicious, nutrient-dense treat. 

    If you’re not a fan of pumpkin, here are some other flavor combos to try:

    Apple crisp

    A healthier version of the traditional apple crisp, this gluten and dairy-free recipe uses old-fashioned oats instead of refined flour for a crispy topping and healthy fats from coconut oil instead of butter. 

    If you’re really looking to indulge, top it with a scoop of homemade vanilla ice cream. 

    Pro tip: Make these in individual ramekins, bake them, and freeze them for when the sweets craving sneaks up! Let them thaw out slightly before warming on low in the oven.

    Matcha green tea ice cream

    This vegan, gluten-free matcha green tea ice cream uses matcha powder, which is rich in antioxidants, and a base of coconut milk for a creamy, dairy-free dessert. Matcha can taste bitter, so we recommend experimenting with a small bit and adding more to taste before churning.

    Zucchini bread

    Zucchini and a touch of applesauce add moisture and nutrients to this zucchini loaf, making it a healthier alternative to regular sweet bread. It’s also low in sugar, high in fiber, and freezes perfectly. 

    Add some dark chocolate chips for an extra kick of antioxidants and magnesium!

    Carrot cake bars

    These one-bowl carrot cake bars are made with plant-based sweeteners, whole wheat flour, and a reduced amount of butter. Plus, lots of freshly grated carrots! Greek yogurt ups the protein content and creates extra-moist batter. 

    Gluten-free? Swap out the whole wheat flour for a 1:1 gluten-free blend.

    Berry sorbet

    Ready in minutes, this refreshing and simple no-churn berry sorbet uses fresh berries (any mix you want) and a touch of maple syrup for sweetness. It’s a low-calorie treat that’s full of vitamins and antioxidants.

    If you’re not a berry fan, change it with peach, mango, or melon lime sorbet. 

    Dark chocolate avocado truffles

    These decadent chocolate avocado truffles replace heavy cream with avocado, providing a good punch of heart-healthy fats without sacrificing the rich and creamy texture. The addition of antioxidant-rich dark chocolate chips creates a bittersweet, delicious treat. 

    Sweet potato brownies

    Using sweet potatoes in these brownies adds natural sweetness, moisture, vitamins, and fiber. It’s a rich, fudgy, healthier twist on a classic dessert.

    Wrap up

    We all know that exploring healthier dessert options can lead to better overall health and well-being, but now we want to hear from you! Try out these recipes and let us know which is your favorite! 

    As a bonus, send us pictures for extra “brownie” points. Discover how satisfying and nutritious desserts can be.

  • Top protein bars for construction workers to keep you energized

    Top protein bars for construction workers to keep you energized

    Finding the ideal protein bar can be challenging—this is especially true for people working labor jobs that demand substantial energy and protein for performance and recovery. Brands like RXBAR and Clif Bar offer a range of high-quality products to cater to various needs while delivering on the taste. Whether you’re on the hunt for a budget-friendly option, a low-sugar bar, or one that meets specific dietary needs, there’s a protein bar tailored just for you.

    UTHH’s top protein bar overall: RXBAR

    What we loveThings to consider
    – Simple and natural ingredients
    – Gluten and dairy-free
    – Balanced nutritional content    		– Only 12 grams of protein per bar
    – Contains sodium
    – The chewy texture from dates and nuts may not appeal to everyone 

    RXBARs are celebrated for their transparency and simplicity, listing the core ingredients on the front of the packaging. The star ingredients include egg whites for protein, dates for binding and sweetness, and nuts for texture and healthy fats. This combination provides a well-rounded nutritional profile, delivering 200-220 calories per bar, 12 grams of protein, 8-10 grams of fat, and around 22-25 grams of carbohydrates. 

    They also come at a reasonable price, making them the perfect all-around bar that packs both energy and protein. They’re great for a quick breakfast before work or a lunch box stuffer.

    Pro tip: If you have a Costco membership, grab a couple of boxes while you’re there to stock up and save! 

     Features/highlights

    • Type: Whole food protein bar
    • Flavors: Chocolate Sea Salt, Peanut Butter, Blueberry, Coconut Chocolate, among others
    • Serving size: 1 bar
    • Protein per serving: 12g
    • Calories per serving: 200-220
    • Fat per serving: 8-10g
    • Carbohydrates per serving: 22-25g
    • Price: Approximately $20.99 USD per box of 12 bars

    Top budget-friendly protein bar: Kirkland Signature Protein Bars

    What we loveThings to consider
    – Affordable
    – 21 grams of protein
    – Can be bought in bulk up to 20 bars    		– Primarily available at Costco, which may require a membership for purchase
    – Some may find the texture a bit dense or chewy compared to other premium brands
    – Limited flavors

    The Kirkland Signature Protein Bars from Costco are popular for those seeking a budget-friendly, high-protein snack. These bars offer a balanced mix of taste, nutrition, and affordability, making them a go-to option for budget-conscious consumers. 

    The boxes contain 20 bars, each packed with 21 grams of protein. These bars provide a convenient and satisfying snack that supports muscle recovery and overall nutrition. They’re perfect for adding to your lunch box without breaking the bank.

    Features/highlights

    • Protein type: Whey protein isolate
    • Flavors: Chocolate chip cookie dough, chocolate brownie, and more
    • Serving size: 1 bar (60 grams)
    • Protein per serving: 21g
    • Calories per serving: 220
    • Price: Approximately $24.99 USD per box of 20

    Top low-calorie protein bar: Clif Bar Minis

    What we loveThings to consider
    – Small and tasty
    – Great for a quick snack or pre-workout boost
    – Made with all organic ingredients    		– Limited protein amount compared to full-size bars
    – May not satisfy hunger cravings

    Clif Bar Minis are the perfect snack for a quick, low-calorie option that doesn’t compromise on taste or nutrition. Each mini bar offers a balanced mix of carbohydrates, proteins, and fats, making it an ideal choice for those on the go. 

    Made with organic ingredients, Clif Bar Minis come in a variety of delicious and nutritious flavors. Despite their small size, these bars provide a satisfying energy boost, perfect for a mid-day snack or a light pre-workout meal.

    Features/highlights

    • Protein type: Soy protein isolate
    • Flavors: Chocolate chip, white chocolate macadamia nut, and more
    • Net weight: 0.99 oz (28 grams) per bar
    • Serving size: 1 mini bar
    • Protein per serving: 4-5g
    • Calories per serving: 100-110
    • Price: Approximately $12.99 USD per box of 20 mini bars

    Top low-sugar protein bar: No Sugar Company Keto Bars

    What we loveThings to consider
    – No added sugars
    – Keto friendly
    – Natural ingredients
    – Variety of flavors    		– The low sugar content affects the sweetness
    – The consistency is different from traditional high-sugar bars, which may require some getting used to

    No Sugar Company Keto Bars are great for those adhering to a low-sugar or ketogenic diet. These bars are crafted with high-quality, natural ingredients and are free from added sugars, making them a perfect snack for maintaining low blood sugar levels. 

    Each bar comprises roughly 75% fat, 20% protein, and 5% carbohydrates. Available in various flavors, from birthday cake to cookies and cream, these bars offer a delicious, guilt-free option to satisfy your sweet tooth without compromising your dietary goals.

    Features/highlights

    • Protein type: Fava bean protein isolate
    • Flavors: Chocolate fudge brownie, peanut butter, birthday cake, and more
    • Serving size: 40 grams per bar
    • Protein per serving: 9g
    • Calories per serving: 160
    • Price: Approximately $25.99 USD per box of 12 bars

    Top gluten-free protein bar: Clif Builders Protein Bars

    What we loveThings to consider
    – Ideal for individuals with gluten sensitivities
    – Packed with 20 grams of plant-based protein
    – Variety of flavors    		– High in calories
    – High in added sugars 

    Clif Builders Protein Bars are a top choice for those looking for a gluten-free protein bar. With 20 grams of protein per serving and nearly 300 calories, they are a perfect snack after a hard day at the site or as an on-the-go meal replacement. 

    They come in a range of rich and indulgent flavors—chocolate, peanut butter, vanilla almond, etc.—satisfying many taste preferences while delivering on the nutrients. The gluten-free certification also ensures they are safe for those with celiac disease or gluten intolerance.

    Features/highlights

    • Protein type: Soy protein isolate
    • Flavors: Chocolate mint, vanilla almond, cookies & cream, and more
    • Serving size: 68 grams for 1 bar
    • Protein per serving: 20g
    • Calories per serving: 290
    • Price: Approximately $18.99 USD per box of 12 bars 

    Top plant-based protein bar: Iron Vegan Sprouted Protein Bar

    What we loveThings to consider
    – High in fiber
    – Protein sourced entirely from plants
    – Non-GMO and gluten-free    		– 32 grams of carbs per bar (not ideal for low-carb diets)
    – High in added sugars 

    Iron Vegan Sprouted Protein Bars are one of our favorites for anyone looking for a nutritious, plant-based protein option. These bars are crafted using a unique blend of organic sprouted grains and seeds, providing a clean and natural source of protein. Each bar offers 16 grams of protein and 12 grams of fiber, making it a satisfying snack that supports muscle growth and digestive health. The bars are available in several delicious flavors, including Double Chocolate Brownie, Peanut Chocolate Chip, and Sweet and Salty Caramel, making this plant-based protein bar a must-try.

    Features/highlights

    • Protein type: Plant-based protein from sprouted grains
    • Flavors: Double Chocolate Brownie, Peanut Chocolate Chip, Sweet and Salty Caramel
    • Serving size: 64 grams per 1 bar
    • Protein per serving: 16g
    • Calories per serving: 220
    • Fat per serving: 8g
    • Fiber per serving: 12g
    • Carbohydrates per serving: 32g
    • Price: Approximately $25.99 USD per box of 12 bars

    Bottom line

    For construction workers, choosing the right protein bar can make a big difference in maintaining energy levels and supporting physical demands on the job. When selecting the best protein bar, consider protein content, ingredient quality, and dietary restrictions. All of these can affect your energy and productivity on the site.

  • Dehydration and chest pain—why it happens and how to prevent it

    Dehydration and chest pain—why it happens and how to prevent it

    Inadequate water intake reduces blood volume and increases blood pressure. Less oxygen being delivered to organs and tissues increases stress on the heart and the risk of chest pain. Frequent UTIs, back pain, and high blood pressure are also signs of dehydration. Staying on top of water intake is the easiest way to prevent dehydration and chest pain. 

    The human body is composed of more than 60% water, so it shouldn’t come as a surprise that we don’t feel great when we don’t drink enough water. Besides nagging thirst, insufficient water intake can lead to dizziness, lightheadedness, dry mouth, headaches, and even pain. And the chest pain you’re feeling now and again? That could also be because you’re dehydrated.

    While chest pain isn’t a classic sign of mild dehydration, severe dehydration can alter your blood pressure, which could lead to a tight feeling in your chest.

    Your body naturally loses water through sweat, urine, and bowel movements. Physical activity, especially in hot conditions, can also increase fluid loss. 

    When hydrated adequately, the heart—which pimps about 2,000 gallons of blood daily—works optimally and efficiently. When dehydrated, the heart compensates by pumping harder and faster. If severely dehydrated, water levels in the blood fall, and blood becomes thicker, making the heart work even harder. 

    There’s also research to suggest that chronic hypohydration can increase the risk of adverse cardiovascular events down the road. In the short term, however, it can:

    • Increase inflammation
    • Reduce endothelial function
    • Affect measures of arterial stiffness

    Changes in various circulating factors that come with acute hypohydration can also result in changes in vascular function and blood pressure regulation.

    When blood pressure drops, the body tries to compensate by increasing your heart rate and constricting your blood vessels.

    The extra strain on the heart due to inadequate water intake can lead to chest pain for some people, especially those with heart disease. It can also cause heart palpitations as your heart beats faster to deliver sufficient levels of blood and oxygen to your organs. 

    The more dehydrated you are, the more likely you feel these effects. 

    Note: In some cases, the cardiac effects of dehydration, such as increased heart rate or chest pain, could indicate an underlying cardiovascular condition.

    If you’re having difficulty breathing, feel pain or tightness in your chest, or feel dizzy or lightheaded when you have palpitations, contact your healthcare professional immediately.

    3 more side effects of dehydration

    1. UTIs

    While there’s little concrete evidence to support the link between dehydration and UTIs, it’s suggested that maintaining adequate hydration helps to reduce the incidence of UTIs by diluting and clearing bacteria. 

    Urinary tract infections (UTIs) are more common in women, but men can also get them. UTIs arise when there is an infection of any part of the urinary system, including the urethra, ureters, bladder, or kidneys. They are relatively common (and repeat offenders) but unpleasant. 

    Common symptoms of a lower UTI include:

    • Burning when urinating
    • Increased frequency of urination without passing much urine
    • Increased urgency to urinate
    • Blood in urine
    • Cloudy urine
    • Urine that looks like cola or tea
    • Urine with a strong odor
    • Pelvic pain (women)
    • Rectal pain (men)

    Symptoms of an upper UTI are slightly different and include:

    • Tenderness and pain in the upper back and sides
    • Fever
    • Chills
    • Nausea
    • Vomiting 

    Pro tip: Stay on top of your water intake. You’re not drinking enough if your urine doesn’t look like lemonade. 

    2. Back pain

    Back pain might seem like an odd side effect of being hydrated, but even your spine needs water. That’s because the gel-like substance (nucleus pulposus) that sits inside the intervertebral disc—which accounts for most of the spine’s strength and flexibility—is made up of about 66% to 86% water, with the remainder consisting primarily of type II collagen and proteoglycans.

    The purpose of the discs is to separate the bones of your spine and provide cushioning and mobility. When the nucleus pulposus loses water and can’t hold the weight of your body, it can bulge or herniate.

    The result: Herniated or bulging discs themselves will cause back pain, but compression of the nerves within the spines.

    3. High blood pressure

    Maintaining healthy blood pressure is important for adequately delivering oxygen and nutrients to organs and tissues—sufficient water intake is a big part. Dehydration causes sodium levels to rise. Your body responds by releasing a hormone called vasopressin (antidiuretic hormone, ADH) that signals your kidneys to retain water.

    The problem: Vasopressin also causes vasoconstriction, which increases blood pressure. For people with normal blood pressure, the acute spike isn’t a huge deal—for people with hypertension, it is. Chronically high blood pressure damages blood vessels, including the arteries that supply blood and oxygen to the heart. This increases the risk of cardiovascular problems like heart disease and stroke.

    How to tell if you’re dehydrated

    Your body will give you many signals to let you know you need to drink more water. While thirst is the most common indication, also look out for the following symptoms when you’re dehydrated: 

    • Fatigue
    • Dry skin and lips
    • Dark urine
    • Decreased urine output
    • Headaches
    • Muscle cramps
    • Lightheadedness
    • Dizziness
    • Fainting
    • Orthostatic hypotension (low blood pressure after sitting/standing)
    • Heart palpitations 

    As dehydration becomes more severe, more serious symptoms can occur. These include: 

    • Mental confusion
    • Lack of urination
    • Rapid heart rate
    • Rapid breathing
    • Shock

    If you notice these symptoms, contact your doctor and visit the nearest ER immediately. 

    How to prevent dehydration

    The answer is simple: Drink water! But that’s sometimes easier said than done.

    Your exact fluid intake requirements will vary based on age, size, physical activity level, and climate, but aim to consume a minimum of 2 liters of water (or other hydrating fluid) daily. Your requirements will be higher if you’re more physically active or work in a hot climate.

    Tip: Aim for urine that’s the color of lemonade—that indicates you’re well hydrated. 

    Even if you’re only slightly thirsty, ensure you drink throughout the day. Drinking plain water can typically correct mild dehydration, but adding electrolytes can help rebalance mineral levels faster. Also, aim to consume foods with high water content throughout the day, especially when the weather is warm.

  • Heat stress mobile app from AIHA available for open beta testing

    Heat stress mobile app from AIHA available for open beta testing

    The American Industrial Hygiene Association (AIHA) has launched a new app to protect construction workers from heat stress. The Heat Stress Mobile App provides essential features that help workers stay safe in high-temperature environments.

    A tool designed for safety

    Construction workers are frequently exposed to harsh elements, including extreme heat, making them particularly vulnerable to heat stress. The AIHA’s Heat Stress Mobile App is designed to address this issue by providing real-time data and personalized recommendations. 

    The app uses local weather information to calculate the heat index, offering a clear picture of the risk level at any moment. This allows workers and supervisors to make informed decisions about protecting themselves.

    Key features

    Real-time weather data 

    The app monitors local weather conditions, including temperature and humidity, to provide an accurate heat index. This is crucial to help workers understand the potential risks they face during their shifts.

    Risk level alerts 

    The app assigns a risk level based on the current heat index and alerts when conditions become dangerous. This feature empowers workers to take immediate action, such as seeking shade or drinking more water.

    Personalized recommendations 

    App users can access tailored advice on reducing heat stress. These recommendations consider the specific work environment and can include tips on clothing, hydration, and rest.

    Educational resources 

    The app also serves as an educational tool, offering information on the symptoms of heat-related illnesses and how to prevent them. This helps workers recognize the early signs of heat stress and take action before the situation worsens.

    Impact on the construction industry

    AIHA’s Heat Stress Mobile App is particularly valuable in construction, where heat-related illnesses are common. The app helps reduce heat stress and related health issues by providing real-time data and actionable advice. This, in turn, promotes a safer work environment and ensures that workers can perform their jobs effectively without compromising their health.

    Bottom line

    The AIHA’s Heat Stress app is a game-changer for the construction industry, offering a practical solution to the challenges posed by extreme heat. With real-time monitoring, personalized recommendations, and educational resources, the app is essential for anyone working in high-temperature environments. As it continues to be tested in the open beta phase, the app promises to have a positive impact on worker safety and well-being.