Are you dehydrated?
As a
firefighter you could be asked to perform for long periods of time on an
emergency scene with little to no rest.
Most firefighters are dehydrated before they ever get the call. Being dehydrated
has many different effects on the body that most people don’t understand that
those signs and symptoms are a side effect of being dehydrated.
How much
water should you be consuming EVERYDAY?
For a good
starting point, you should drink half your body weight in ounces per day, where
1 ounce equals 29.5 ml. For a 200 pound male, this would be 100 ounces or 3
liters (0.5 x 200 = 100).
Important:
THIS DOES NOT INCLUDE WATER CONSUMED DURING EMERGENCY CALLS, TRAINING, PHYSICAL
FITNESS TRAINING. It’s recommend adding another (17 oz.) of water per hour when
partaking in these types of activities.
As an
occupational athlete, you need to consider the following key facts when it
comes to hydration: At just 1% dehydration, you are looking at a performance decrements of up to
10 - 12%.
If you are
unaware, this is HUGE!
Being
dehydrated before ever coming into work unless on a call could be a
contributing factor in the outcome of the type of emergency scene you are
working at. Dehydration could be a factor in you being a patient instead of a
provider.
Now, most
people will use thirst as a regulator for hydration, but when thirst kicks in,
it means we’re already dehydrated and losing performance. Don’t lose
performance on an emergency scene for something so easy to fix! We are required
to perform at the highest levels of our trained skill sets. Being dehydrated is
just an excuse and we shouldn’t have excuses in the fire service.
The
environment you have to work and train in can also impact your needs regarding
water intake. At higher temperatures, in full PPE the amount of sweat loss is
extreme. The amount consumed per hour must increase due to elevated sweat loss
and increased body heat/cooling rates. Intake per hour can increase to upwards
of (27 oz.) extra per hour of higher temperatures under exertion.
Water is essential to performance,
but it is also essential to recovery. By remaining hydrated we will replace
lost fluids, and we will also remove metabolic waste byproducts.
Dehydration is harmful both
physically and mentally. Decreased performance is a sign of dehydration, but
dehydration can also cause mood swings, decreased mental focus, and lethargy.
As occupational athletes we must stay
on top of the things we can control. Making sure you are hydrated before coming
into the start of your shift is just as important as checking out your SCBA
that you will use.
One way to make sure you are getting
enough water consumed throughout the day, always have a water bottle with you.
This will help you track how much you are consuming as well as always having
the means to hydrate. Water is cheap, don’t let the excuse of you not being
hydrated play a factor in you not being able to perform like you are expected
too.
J.Brahm
1st Due Fit
“Highest Expectations Are The Minimum Requirements”
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