Whether you're dismantling a large tree in the middle of summer, carrying heavy kit across site, or spending a full day on the ground feeding the chipper, staying hydrated is one of the most important things you can do for your safety, performance and wellbeing.

Hydration isn't just about quenching your thirst. It plays a vital role in keeping your body functioning properly, maintaining concentration and helping you work safely, especially when temperatures begin to rise.

For arborists, dehydration can be far more than uncomfortable—it can become dangerous.

Water is essential for almost every function in the body. It helps to:

• Regulate body temperature
• Keep joints lubricated
• Transport nutrients to your muscles and organs
• Prevent fatigue
• Support healthy brain function
• Improve mood and concentration
• Aid recovery after physical work

If you've ever noticed yourself becoming irritable, struggling to focus or feeling unusually tired on a hot day, dehydration could be the reason.

Tree work is physically demanding in all seasons, but during warmer weather the risks increase dramatically.

Climbing while wearing PPE, carrying chainsaws, handling rigging equipment and performing physically demanding movements all generate heat. Add direct sunlight and humidity into the mix, and your body can lose a surprising amount of fluid through sweat—often without you even noticing.

Research shows that:

• Performance begins to decline when you're dehydrated by as little as 2% of your body weight.
• Losing more than 5% of your body weight through dehydration can reduce your work capacity by around 30%.

Now think about what that means when you're 20 metres up a tree operating a running chainsaw.

Reduced concentration, slower reaction times, poor decision-making and fatigue all increase the risk of mistakes. In tree work, a momentary lapse in concentration can have serious consequences.

Hydration isn't just about comfort—it's a key part of working safely.

Watch out for these common symptoms:

• Headaches
• Dry mouth
• Feeling unusually tired
• Dizziness
• Muscle cramps
• Reduced concentration
• Dark yellow urine

If you're already feeling thirsty, your body is likely beginning to dehydrate.

General daily recommendations are:

• Men: Approximately 3.7 litres per day
• Women: Approximately 2.7 litres per day

These figures include fluids from food as well as drinks. Around 20% of your daily hydration typically comes from food, with the remainder coming from drinks.

If you're spending the day climbing, dragging brash, operating machinery or working in hot weather, you'll almost certainly need more than these baseline recommendations.

A simple guide is to check your urine colour. If it's pale yellow or almost clear, you're generally well hydrated. Darker urine is often a sign that it's time to drink more water.

Keeping hydrated doesn't have to be difficult. Small habits make a big difference throughout the day.

• Start the day by drinking water before arriving on site.
• Carry a reusable water bottle and keep it close by.
• Drink little and often instead of waiting until you're thirsty.
• Take a drink during every break.
• Set reminders on your phone if you regularly forget.
• Choose water as your main drink throughout the day.
• If you feel hungry between meals, try drinking water first—our bodies often mistake thirst for hunger.

Many arborists find insulated bottles useful during summer as they keep water cooler for much longer.

One of the biggest mistakes people make is trying to catch up after they've already become dehydrated.

Instead, aim to:

• Drink before starting work.
• Sip water regularly throughout the day.
• Rehydrate after finishing your climb or shift.

This steady approach helps maintain energy levels and reduces fatigue, particularly on long days.

Hot, humid conditions dramatically increase fluid loss.

Even if you don't feel like you're sweating heavily, your body is still losing water as it works to cool itself down.

If temperatures are high:

• Increase your water intake.
• Take breaks in shaded areas whenever possible.
• Wear breathable PPE where appropriate.
• Avoid waiting until you're thirsty to drink.

Planning hydration into the working day is just as important as checking your climbing kit before leaving the ground.

If you're recovering from illness, have a fever or simply feel run down after a demanding week, drinking more water can help support your recovery.

Proper hydration also assists muscle recovery after strenuous climbing and helps prepare your body for the next day's work.

As arborists, we inspect our climbing gear, sharpen our saws and check our PPE before every job because we know safety comes first.

Looking after your body deserves the same attention.

Something as simple as drinking enough water can improve your concentration, maintain your energy levels, reduce fatigue and help you make better decisions when working at height.

The next time you're packing your climbing kit, make sure your water bottle is just as important as your harness and helmet.

Your body—and your team—will thank you for it.