Drinking enough fluids each day is essential to firefighter performance. Staying properly hydrated will decrease the stress firefighting has on your heart, prevent muscle cramps and headaches as well as help you maintain energy levels throughout the day.
How to Stay Properly Hydrated
1. Drink 0.5-1 ounce per pound of body weight, per day minimum.
2. Drink fluids before, during and after your shift –
3. Monitor the color of your urine – should be lemonade colored.
4. Drink fluids with 500 mg of sodium per liter (32 oz) following exercise or
fire calls lasting 60 minutes or longer.
5. Know your body weight at the beginning of shift and recheck it following
prolonged exercise or fire calls. Drink 20 extra ounces of fluid for every
pound of bodyweight lost. Consider choosing 8 oz of chocolate milk plus
a low calorie sports drink to reach the total ounces of extra fluid required.
6. After prolonged sweating consider adding salt to your meals to replenish
lost sodium.
lost sodium.
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