Bechtel First Response Training
Nutrition, Hydration & Physical Fitness
for the Construction Worker
Bechtel Environmental, Safety, and Health (BESH)
Safety is Our Value
“We measure safety performance by
the number of incidents.
But let’s be clear…
it’s really not about incident rates…
it’s about people.
People who have faces, names,
families, hopes, and dreams.”
-Riley Bechtel
August 15, 2001
Bechtel Environmental, Safety, and Health (BESH)
Slide 2
Hydration, Nutrition & Physical Fitness:
Enabling Learning Objectives
 Industrial Athlete defined
 Importance of proper hydration
 BESH Core Process 314:
Heat and Cold Stress Prevention
 Nutrition for health and
optimal performance
 Physical fitness overview
 BESH Core Process 110:
Manual Material Handling
 Pro-active strategies to
avoid injury and promote health
Bechtel Environmental, Safety, and Health (BESH)
Slide 3
Workplace Injury Factors
 Obesity levels
 Age (aging workforce)
 Declining community health and
fitness levels
 Sedentary lifestyles
 Poor nutrition
 Prevalence of flexed or bent postures
in everyday life
 Ergonomic injury risk factors (e.g.
forceful movements, repetitive motions,
awkward postures)
 Lack of rest
Bechtel Environmental, Safety, and Health (BESH)
Slide 4
Industrial Athlete Defined
Industrial Athletes:
“the men and women whose jobs require
strength, agility, coordination, skill and
endurance in a variety of sectors.”
 Keeping bodies healthy and fit is the key
to optimal performance and reduced
injuries on the job
 In today's increasingly sedentary society,
fitness levels of many workers resemble
that of a spectator, not an able athlete
Bechtel Environmental, Safety, and Health (BESH)
Slide 5
Industrial Athlete Success
 Maintaining overall health
reduces your risk of injury
 Ability to perform physically
may have direct bearing on
Bechtel productivity and
competitiveness, much like
the success of an athlete's
team
 The demands, both physical
and emotional, in construction
settings require a novel type
of fitness in the worker;
environmental stress
compounds the physical
challenges
Bechtel Environmental, Safety, and Health (BESH)
Slide 6
Worker Health Maintenance
 Think of yourself as an Industrial
Athlete; athletes wouldn’t
participate in a sport without
proper rest and warm-up, so use
the same preparation on the job
 Rest periods give the body time to
recover from work; break time
exercises and stretches
strengthen the body
 Alternate your work activities and
postures throughout the day
 Pay attention to signs of
discomfort and fatigue on the job;
these are warning signs from your
body
Bechtel Environmental, Safety, and Health (BESH)
Slide 7
Hydration
 When performing physical work,
sweat output often exceeds water
intake, producing a body water
deficit (dehydration)
 Dehydration can adversely affect
worker productivity, safety, and
morale
 OSHA and the American
Conference of Governmental
Industrial Hygienists (ACGIH)
recommend replacing fluids
frequently when exposed to heat
stress, such as one cup (250 ml)
every 20 minutes when working in
warm environments
Bechtel Environmental, Safety, and Health (BESH)
Slide 8
Water and the Human Body
Bechtel Environmental, Safety, and Health (BESH)
Slide 9
Maintaining Hydration
 Urine color and your subjective sense of
thirst can help you assess your
hydration state
 Even mild dehydration can impact
physical performance, blood pressure
and thinking
 Physical activity level, clothing,
equipment and weather are important in
determining fluid needs
 Highest rates of occupational accidents
are in hot months when sweat losses
are greatest
 Take extra precautions if you have
chronic illnesses (e.g. high blood
pressure, diabetes); see your Project
Nurse or personal doctor for more
information
Bechtel Environmental, Safety, and Health (BESH)
Slide 10
BESH Core Process 314:
Heat and Cold Stress Prevention
 Drink at least 2 cups of water before
beginning work in the morning and after lunch
 Drink 5-8 liters of water each day
 Maintain good hygiene with showering and
daily changes of clothing
 Use of alcohol during non-working hours is
strongly discouraged
 Intake of coffee during working hours is
discouraged
 Monitor yourself and your co-workers for
signs of heat stress; immediately report any
signs of heat stress to your supervisor
Bechtel Environmental, Safety, and Health (BESH)
Slide 11
BESH Core Process 314:
Heat and Cold Stress Prevention, Exhibit A-2
Bechtel Environmental, Safety, and Health (BESH)
Slide 12
BESH Core Process 314:
Heat and Cold Stress Prevention, Exhibit A-3
Bechtel Environmental, Safety, and Health (BESH)
Slide 13
Poor Nutrition Health Risks
 Decreased life expectancy
 Obesity
 Cardiovascular disease
 High blood pressure
 Diabetes
 Osteoporosis
 Arthritis and joint pain
 Metabolic syndrome
 Migraines
 Loss of libido
Bechtel Environmental, Safety, and Health (BESH)
Slide 14
Nutrition: 7 Major Classes
1.
2.
3.
4.
5.
6.
7.
Bechtel Environmental, Safety, and Health (BESH)
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Fiber
Water
Slide 15
Food = Energy
 Carbs and fats provide energy
(measured in kilocalories, often
called "Calories”)
 Proteins contain energy and
amino acids
 Vitamins, minerals, fiber, and
water do not provide energy,
but are necessary for other
reasons
 Poor health can be caused by
an imbalance of nutrients,
whether a deficiency or an
excess
Bechtel Environmental, Safety, and Health (BESH)
Slide 16
How to Read a Nutrition Label
 Start by reading the serving size
 For fat, saturated fat, cholesterol and
sodium, choose foods with a low %
Daily Value
 Challenge yourself to eat less than 300
mg of cholesterol each day (too much
can lead to heart disease)
 Keep your sodium (salt) intake to 2,300
mg or less each day
 The closer the number of grams of
Sugars is to the Total Carbohydrate in
each serving, the closer the food gets
to junk quality
 The average daily protein requirement
for most is 50 – 70 grams a day
 For total carbohydrate, dietary fiber,
vitamins and minerals, your daily value
goal is to reach 100% of each
Bechtel Environmental, Safety, and Health (BESH)
Slide 17
USDA Recommendation
Bechtel Environmental, Safety, and Health (BESH)
Slide 18
10 Tips for Healthy Meals
1.
Make half your plate veggies
and fruits
2.
Add lean protein
3.
Include whole grains
4.
Don’t forget the dairy
5.
Avoid extra fat
6.
Take your time
7.
Use a smaller plate
8.
Eat at home more often
9.
Try new foods
10. Satisfy your sweet tooth
in a healthy way
Bechtel Environmental, Safety, and Health (BESH)
Slide 19
Physical Demands on Workers
 Activities may be physically
demanding, are often challenging
 May require good levels of
strength, endurance, mobility,
flexibility, balance
 Activities may place strong
demands on the spine and joints
 May involve performance
pressures: standards,
evaluations, production speeds
 May involve competitive
pressure: time constraints,
deadlines, shift politics
Bechtel Environmental, Safety, and Health (BESH)
Slide 20
Physical Fitness Defined
 The ability to function
effectively in physical work,
training and other activities
and still have enough
energy left over to handle
any emergencies that may
arise
 A state of physiologic well
being that is achieved
through a combination of
good diet, regular physical
exercise, and other
practices that promote good
health
Bechtel Environmental, Safety, and Health (BESH)
Slide 21
5 Main Components of Physical Fitness
1. Cardio-respiratory endurance
ability of body's circulatory and
respiratory systems to supply fuel
during sustained physical activity
2. Muscular strength
ability of muscle to exert force
during an activity
3. Muscular endurance
ability of muscle to continue to
perform without fatigue
4. Body composition
relative amount of muscle, fat,
bone, and other vital parts of the
body
5. Flexibility
range of motion around a joint
Bechtel Environmental, Safety, and Health (BESH)
Slide 22
Benefits of Daily Physical Exercise
 Improves blood circulation throughout
the body
 Keeps weight under control
 Improves blood cholesterol levels
 Prevents and manages high blood
pressure
 Prevents bone loss
 Boosts energy level and increases
enthusiasm
 Releases tension and helps manage
stress
 Improves the ability to fall asleep and
sleep well
 Improves self-image; counters
anxiety and depression
 Increases muscle strength,
increasing the ability to do other
physical activities
Bechtel Environmental, Safety, and Health (BESH)
Slide 23
Physical Activity Guidelines
 Adults need 30 minutes of physical
activity on five or more days a
week to be healthy
 Only 3 in 10 adults get the
recommended amount of physical
activity; 37% of adults report they
are not physically active
 Social support from family and
friends is consistently and
positively related to regular
physical activity
 Lead your children by example in
adopting healthy lifestyle practices;
children and teens need 60
minutes of activity every day
Bechtel Environmental, Safety, and Health (BESH)
Slide 24
Tips for Exercise Success
 See your doctor before beginning
a physical activity program
 Choose activities that are fun, not
exhausting; add variety
 Wear comfortable, properly-fitted
footwear and clothing appropriate
for the weather and the activity
 Find a convenient time and place
to do activities, make it a habit
 Use music to keep yourself
entertained
 Surround yourself with supportive
people; find an exercise buddy
Bechtel Environmental, Safety, and Health (BESH)
Slide 25
Workplace Injury Prevention
 In 2010, sprains, strains, and
tears accounted for 40% of total
injury and illness cases requiring
days away from work; soreness
and pain accounted for 11% of
total cases (U.S. Bureau of Labor Statistics)
 Fueling the body while
performing athletic proportion
work is essential to reduce
muscular fatigue that may lead
to injury
 Workers are encouraged to
invest time in maintaining
physical fitness and capability to
meet performance expectations
without sustaining injury
Bechtel Environmental, Safety, and Health (BESH)
Slide 26
Stretch N Flex
 Stretches help you warm-up
before work and relax during
breaks; they increase flexibility
and boost blood flow and
oxygen to muscles
 Perform stretches slowly and
gently; avoid extreme postures
and stop stretching if you feel
pain or discomfort
Bechtel Environmental, Safety, and Health (BESH)
Slide 27
Bechtel Core Process 110:
Manual Material Handling (Back Injury Prevention Program)
Lift Correctly to Avoid Back Injury
1. Assess the load
2. Feet in position
3. Adopt good posture
4. Get a firm grip
5. Don’t jerk
6. Move the feet
7. Keep close to the load
8. Put down, then adjust
Bechtel Environmental, Safety, and Health (BESH)
Slide 28
Proactively Prevent Injury
 Get between 5-8 hours of sleep
each day to rest your body and
maintain alertness
 Eat healthy foods and drink
fluids to boost energy and stay
hydrated
 Aerobic exercise and weight
training increase strength and
vitality
 Stretching, yoga, and pilates
improve flexibility and build core
body strength
Bechtel Environmental, Safety, and Health (BESH)
Slide 29
Manage Health Risk Factors
1. Tobacco smoking/chewing
2. High blood pressure
3. High cholesterol
4. Overweight & obesity
5. Alcohol consumption
6. Poor nutrition
7. Physical inactivity
8. Unsafe sex practices
9. Hygiene
10. Sanitation
Bechtel Environmental, Safety, and Health (BESH)
Slide 30
Preventative Measures to Reduce Injury Risk
 Be aware of hazards
 Maintain proper hydration
 Control your weight
 Observe nutritious dietary
patterns
 Perform exercise on a
routine basis
 Use proper body
mechanics
 Reduce health risk factors
Bechtel Environmental, Safety, and Health (BESH)
Slide 31
Test Your Learning
1. What are 3 workplace injury risk
factors?
2. How can someone assess their
own hydration state?
3. What is the USDA healthy meal
recommendation?
4. What is physical fitness?
5. Demonstrate the steps to safely
lift a load.
Bechtel Environmental, Safety, and Health (BESH)
Slide 32
We value your Safety and Health
Questions?
Speak with your
Project Nurse or
Safety Professional
Bechtel Environmental, Safety, and Health (BESH)
Slide 33
Learn More about
Worker Hydration, Nutrition, and Physical Fitness
 Bechtel Core Process 314:
Heat and Cold Stress Prevention
(BecWeb)
 Bechtel Core Process 110:
Manual Material Handling (Back
Injury Prevention Program) (BecWeb)
 Centers for Disease Control and
Prevention (CDC.gov)
 National Institute for Occupational
Safety & Health (NIOSH.org)
 National Safety Council (NSC.org)
 Occupational Safety & Health
Administration (OSHA.gov)
 United States Department of
Agriculture (choosemyplate.gov)
Bechtel Environmental, Safety, and Health (BESH)
Slide 34