Mine site workers should not start work until they can produce a clear urine (alcohol the night before will cause dehydration, and concentrated urine). Failure to do so will increase the risk of dehydration.

They should be able to urinate at least 4 hourly and the urine colour should be noted: -
(There are charts of urine colour that suggest how dehydrated a person may be, and how much fluid is required).

Fluid input should be small to moderate quantities often, rather than large catch-up amounts. The maximum amount of fluid that can be absorbed is 1.8 litres of fluid per hour.

At least 500-750ml of fluid should be consumed per hour in the summer when it is hot.

At least 1 litre per hour in hot, humid conditions to maintain a good urine output.

A team needs to work to the rate of the slowest member in hot conditions.

Four litres of water is the approximate maximum amount of water only that should be drunk. After this, supplementation with carbohydrate/electrolyte drinks such as ½ to full strength Gatorade is necessary.

Fluid is a vital part of good performance. If you don't get enough fluid during training, competition and your day, your performance can suffer and you may feel lethargic. Follow the tips below to help you maximise your intake of fluid.

Make sure you drink at least 2 litres of water each day. You may want to include some sports drink or diluted cordial to get extra carbo's as well as re-hydrate.

If you are working, especially in the heat, a rule of thumb is to drink 150-200ml of fluids (water or sports drinks) every 15-20 minutes. Since sweat rates are very individual, you should work out your individual needs to ensure that you are meeting your needs:

Approximate fluid needs (mLs) = weight before working (kg x 1000) - weight after working (kg x 1000) + weight of any fluid you drink during training (mL).

Your sweat rate (mL/min) = Fluid needs x time of working hours.

working hours fluid intake = sweat rate x length of working hours.

You then need to drink the 'working hours fluid intake' amount at convenient times during and immediately after the session. By staying hydrated you will be amazed at how it can help to keep you stay focussed on doing your best.

Heat rash is a skin irritation caused by excessive sweating during hot, humid weather. It can occur at any age but is most common in young children. Heat rash looks like a red cluster of pimples or small blisters. It is more likely to occur on the neck and upper chest, in the groin, under the breasts and in the elbow creases.

Treatment is to remove the individual from the heat and keep the affected area dry. Treating heat rash is simple and usually does not require medical assistance.

Muscle cramping, either in small muscles (calf is common) or multiple muscle groups usually associated with strenuous activity. If it is an isolated cramp direct pressure to the cramp should be applied then released. The muscle should be stretched slowly and gently with a gentle ice massage.

Multiple cramps are much more serious and should be treated as heat exhaustion (see below) due to the risk of heat stroke. Fluids should be given for heat cramps and if the individual has a heart condition, is on a low sodium diet or if the cramps do not subside after and hour medical attention should be sought.

Signs and symptoms might include profuse sweating, cold clammy skin, normal or slightly elevated temperature, pale, dizzy, weak, rapid pulse, shallow breathing, nausea, headache and a loss of consciousness. Immediate care should be to move the individual out of the sun/heat to a well-ventilated area.

Place in shock position (feet elevated 30 - 45 cm), gentle massage of extremities, force fluids, reassure, monitor body temperature and other vital signs and refer to a doctor.

Signs and symptoms might include; dry skin with no sweating at all to cool the person - the blood vessels causing the production of sweat have been "switched off"; very hot with temperature as high as 40C, skin colour bright red or flushed (blacks - ashen), rapid and strong pulse, laboured breathing in a semi-reclined position.

This is an extreme medical emergency and the individual needs to be transported to hospital immediately.