This subject is extremely important to fire- fighters, whether they are maintaining fitness levels or going about their normal day-to-day work.
Firefighters are regularly subject to intense heat and physical exertion, which will produce excessive sweating, not just from fighting fires, but also from other incidents. Unlike when training, water intake when working is not as easy to maintain and the risk of becoming dehydrated increases.
Dehydration means your body does not have as much water and fluids as it should which leads to major problems if it goes unchecked. When the body loses fluids through sweating or diarrhoea if you are ill, it also loses salts, called electrolytes, which keep the body functioning properly. The risks also increase in hotter temperatures where the rate of sweating increases.
These fluids need to be replaced to keep the body hydrated.
Dehydration can be classed as mild, moderate or severe based on the percentage of body weight lost in water. When severe, dehydration is a life-threatening emergency.
Causes, Incidents and Risk Factors
Your body may lose too many fluids from the following:
- Vomiting and Diarrhoea.
- Excessive urine output, such as with uncontrolled Diabetes or Diuretic use.
- Excessive sweating (e.g. Firefighting or Exercise).
- Fever.
You might not drink enough fluids because:
- Nausea.
- Loss of appetite due to illness.
- Sore throat or mouth sores.
- You are too busy and forget.
Symptoms.
It may only take a 2% reduction in water within the body for symptoms to appear:
- Dry or sticky mouth.
- Low or no urine output; concentrated urine appears dark and yellow (if your urine is dark, misty and has an odour, you are dehydrated!).
- Not producing tears.
- Sunken eyes.
- Lethargic or comatose (with severe dehydration).
- Headache.
If you have ever woken up after a heavy night on the town with a headache, then you are familiar with the symptoms! Alcohol causes dehydration which in turn leads to a hangover and that headache.
A physical examination may also show signs of:
- Low blood pressure.
- Blood pressure that drops when you go from lying down to standing up.
- Rapid heart rate.
- Poor skin turgor - the skin may lack its normal elasticity and sag back into position slowly when pinched up into a fold by the Doctor; normally skin springs right back into position.
- Delayed capillary refill.
- Shock.
Prevention
To avoid becoming dehydrated, drink plenty of water at regular intervals. Aim to replace fluids at the same rate that they are lost, so little and often is ideal.
A good indication that you are well hydrated is the frequency of toilet visits and the colour of your urine. If you are urinating frequently and your urine is clear and odourless then you are sufficiently hydrated.
It is important to carefully monitor someone who is ill, especially an infant, child or older adult. If you believe that dehydration is developing, consult a Doctor before the person becomes moderately or severely dehydrated. Also, begin fluid replacement as soon as vomiting or diarrhoea start. DO NOT wait for signs of dehydration. The easiest signs to monitor are urine output, saliva in the mouth and tears in the eyes.
Even when you are healthy, drink plenty of fluid every day. Drink more when the weather is hot or you are exercising.
Remember: Do not rely on thirst to tell you, you will be dehydrated before then!