Quick answer: research on outdoor and mining workers in hot parts of Australia found most were already under-hydrated when their shift started. The fix is simple: drink with dinner the night before, have water when you wake, drink on the way in, and keep drinking little and often through the shift. In heat, follow your workplace's heat plan, and treat water as your main drink.
Whether you're on the tools, on a truck, in a kitchen or on a 12 hour roster, the start of the shift is where hydration usually slips. Here's what the research says, and a simple pre-shift routine.
Many workers start the day behind
- Outdoor workers, north-west Australia: across two summers of urine testing, researchers found "most were hypohydrated at the commencement of the shift".
- Underground miners, Australia: a majority were "coming to work in a moderately hypohydrated state" on 10 to 12.5 hour shifts in heat.
- Construction workers: studies from hot climates show sun-exposed workers are more likely to be under-hydrated than those working inside.
Heat is a growing issue for every outdoor trade. The Lancet Countdown reported a record 639 billion potential work hours lost to heat worldwide in 2024, including 175 million in Australia, most of them in construction. Safe Work Australia puts it plainly: "When working in heat, dehydration is a major risk."
A simple pre-shift routine
- The night before: drink with dinner and go easy on alcohol before an early or hot shift.
- On waking: a big glass of water before the coffee.
- On the way in: keep a bottle in the ute or car and finish it before you clock on.
- Breakfast with some salt: sodium from food helps your body hold on to the fluid you drink.
- Check the colour: pale straw is the goal at the start of the shift.
During the shift
- Little and often: small regular drinks are easier than big gulps at smoko.
- Every break is a drink break: link drinks to shade, smoko and lunch.
- Keep it cold: research shows people drink more when drinks are cool, so an esky or cooler bag helps.
- Follow your heat plan: rest, shade and water access come first. In very hot conditions, follow your workplace guidance on drinking and breaks.
A note for frontline workers
Firefighters, paramedics and other shift workers often can't drink when they want to. Research on firefighters suggests the biggest factor is getting enough fluid volume in when you can, with the type of drink mattering less. That makes the start of the shift, and the moments between jobs, the times to make count. Uthrive was started by a firefighter who knows the 3am version of this problem.
Water or something else?
Water should be your main drink at work. Electrolytes become more useful on long, hot or very sweaty days, because sweat contains salt as well as water. If you're feeling unwell in the heat, stop, cool down and follow first aid advice. Safe Work Australia's guidance is to sip cool water and avoid fizzy drinks when someone is dehydrated.
For the drive in.
Uthrive is a lightly sparkling natural hydration drink with 260mg sodium and 130mg potassium from Lake Deborah salt, real fruit and no added sugar. Something cold you'll enjoy on the way in, alongside your water bottle. Stocking a workplace fridge? See how to order wholesale.
Read next: how to stay hydrated at work, why starting hydrated matters and electrolytes in hot weather.
Frequently asked questions
How much should I drink before a shift?
There's no single number, but a glass when you wake and a full bottle on the way in is a good start. Aim for pale straw coloured urine by the time you clock on.
Do outdoor workers really start shifts dehydrated?
Australian research on outdoor and mining workers in heat found most were under-hydrated at the start of their shift.
Should I drink electrolytes before work?
Water and a normal breakfast are enough for most days. On hot, long or very sweaty shifts, some extra sodium from food or drink can help.
What should I do if I feel unwell working in the heat?
Stop work, get into shade, cool down and sip cool water. Tell your supervisor and follow first aid advice. Seek urgent help if symptoms are severe.
Sources: Miller & Bates, J Occup Health Safety Aust NZ 2007; Brake & Bates, Occup Environ Med 2003; Montazer et al., Int J Occup Med Environ Health; Lancet Countdown on Health and Climate Change 2025; Safe Work Australia, working in heat guidance; Hostler et al., Prehosp Emerg Care 2010; Burdon et al., Int J Sport Nutr Exerc Metab 2012. General information only, not medical or safety advice. Always follow your workplace heat plan.
Shop Uthrive Natural Hydration Drinks. Go further, naturally.