Take regular breaks to cool down, even if it means a 5 minute break outside
A spray bottle filled with cold water sprayed on the face now and then can make you feel cooler
Drink fluids – particularly water – even if you do not feel thirsty. Avoid beverages containing alcohol, caffeine, or high amounts of sugar.
Wear lightweight, light-coloured, loose clothing that covers as much of your skin as possible.
Avoid strenuous activity, especially during the sun's peak hours – 11 a.m. to 4 p.m. If you must engage in strenuous activity, do it during the coolest part of the day, usually in the morning between 4 a.m. and 7 a.m.
Cool showers or baths may be helpful, but avoid extreme temperature changes. Never take a shower immediately after becoming overheated – extreme temperature changes may make you ill, nauseated, or dizzy.
If you begin to feel unwell please seek help from colleagues. If the body gets severely dehydrated, symptoms of heat exhaustion and heat stroke may occur. These include
- An intense thirst
- Hot red and dry skin
- A sudden rise in temperature
- A loss of consciousness
Most of those apply to me on any given work day. Except that I was never confused. (That's enough Al Murray... ed.)