Revolutionising Hydration: Advancements in Heavy Industry Wellness Solutions

Workers in heavy industry on a fly-in, fly-out schedule frequently find themselves in remote locations, enduring shifts of up to 12 hours in thermally stressful environments for as long as 21 consecutive days without a break. In regions where high ambient temperatures and intense radiant heat are common for much of the year, maintaining proper hydration becomes essential. The physiological heat stress that arises in these conditions not only increases the risk of heat-related illnesses but also negatively impacts physical and cognitive performance and productivity but places workers at an increased risk of accidents and injuries.  

To combat these challenges, choosing the right hydration drinks is crucial. So let’s compare different hydration options and provide recommendations to help you stay refreshed and energised, even in the hottest conditions. 

How do I ensure optimal hydration while working in heat? 

We know that even a 1-2% loss in body weight can result in cognitive impairment, this is usually when thirst sets in and by this point you’re already in a hypohydrated state. A reduction in plasma volume compromises circulation and impairs thermoregulation, causing a rise in core body temperature and heat exhaustion to set in. Dizziness, headache and feeling fatigued are common signs. 

For best practice, ensure you are adequately hydrated prior to starting work, then consume cool water (around 1L per hour of intense sweating) with an electrolyte enhanced beverage throughout your shift and maintain this after. Alongside self-monitoring of signs and symptoms of dehydration, frequent, consistent consumption of fluids through regular breaks is recommended.  

Do we need to be consuming high sodium products? 

Let’s break down some key aspects of our current recommendations. If you’re a ‘salty sweater’—meaning you notice salt crystals on your clothes after exercise or strenuous work—you may need to increase your sodium intake. Higher sodium intake can be also be beneficial for athletes engaged in endurance sports (marathon runners, triathletes, and ultra-distance cyclists), as it helps maintain electrolyte balance and prevents hyponatremia during prolonged activities. However, for an average worker consuming sodium regularly throughout the day, we recommend a more conservative approach. This allows the benefits to compound over time and helps maintain the hypotonicity of the formula, which aids in faster absorption. 

In high-sodium formulations (over 1000 mg per serving), caution is advised. Given that the recommended maximum sodium intake is 2000 mg per day, manual workers who consume multiple servings could exceed this limit unnecessarily.  

Are sodium and potassium the only electrolytes we need? 

Sodium and chloride are two key electrolytes responsible for managing fluid balance. They are also the top minerals abundant in sweat, however are only a couple of electrolytes required for your body to function optimally. Magnesium and calcium are two minerals essential for muscle function, responsible for relaxation and contraction. In Australia, the soil is relatively low in magnesium and consumption is inadequate. Furthermore, we have found that most hydration formulas in the mining and construction industry do not contain these two key electrolytes. To support recovery and muscle function, a broad spectrum of these key electrolytes is required.  

Sugar & Carbohydrates 

Carbohydrates can enhance performance across various sports by serving as a vital fuel source for both muscles and the brain. Additionally, they play a significant role in the flavour of sports drinks.   

However excessively high sugar concentrations can hinder gastric emptying and may cause gastrointestinal discomfort, ultimately affecting productivity and performance. 

When working in heat there is evidence to suggest that a small amount of carbohydrate is beneficial, enough from a balanced diet that includes wholegrains, fruit and starchy vegetables. When workers are consuming several litres across the duration of their swing, over months and years, you can only imagine the detrimental amount of unnecessary sugar they are ingesting! (some hydration products contain a whopping 25g/serving!) 

Plant based sweeteners (such as thaumatin) serve as a delicious alternative to sugar, making hydration drinks palatable while skipping on unnecessary calories. 

Artificial colours and flavours 

These days, there is no valid excuse to use artificial colours and flavours in hydration products, which have been linked to negative side effects including behavioural conditions, hormonal disruption and even cancer. Natural flavours can also be used without compromising on taste. When choosing a hydration product, look for all natural colours and flavours, they may not be as bright and vibrant but they are better for you! 

L-Theanine and B Vitamins 

Novel ingredients in hydration products can serve as additional wellbeing boosters, similar to how multivitamins top up our body so we can function better throughout the day. L-theanine is an antioxidant component that comes from green tea, it has been linked to improved cognitive function and focus, mood and even reduced anxiety. 

B-vitamins help to fuel energy production in our cells, they are constantly being utilised when working physically demanding jobs, so an ongoing supply is crucial for wellbeing.  

It’s important to remember that not all hydration products are made the same, what you put into your body matters - the goal is to provide adequate nutrients to support optimal hydration and recovery from hard work, not to take away or negatively impact the body. 

More information on our Hydration