Wildland firefighting is hard, back-breaking work. When you’re out in extreme temperatures for hours hiking and cutting line, and it’s easy to become dehydrated. However, dehydration not only affects your work, it can also be life threatening. Check out these 10 tips for staying hydrated.
- You need at least 1 liter of fluid per hour during hard work. This amounts to TWO gallons a day! Do this by drinking a small amount of fluid every 15 to 20 minutes.
- Of the fluids you drink, about 1/3 to 1/2 should be a sports drink to keep your electrolytes up.
- Our friend at HotShot Fitness recommends that you start start drinking the moment you wake up. His recommendation is to keep a Nalgene by your sleeping bag, and resolve to drink it the second you wake up in the morning. This will help prevent you from becoming dehydrated during your shift.
- After work, keep on drinking! Drink more than you think you need because it’s essential to replace lost fluids.
- It doesn’t matter if you choose to use water bottle or a sipping hydration system such as a CamelBak (or a combo of both). Studies showed no differences in hydration status, so use whatever suits your fancy.
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Water Bottles |
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| Benefits | It’s easy to see how much water has been consumed. |
| If one bottle breaks, others may still hold water. | |
| Sports drinks can be added to just one bottle. | |
| Bottles are easy to clean. | |
| Drawbacks | Bottles may be hard to reach without stopping work. |
| Lids can break. | |
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Sipping Hydration Systems |
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| Benefits | Fluid is readily available |
| It’s easy to take frequent sips. | |
| Newer models are easy to use with line gear. | |
| Water stays slightly cooler. | |
| Drawbacks | If the hose, mouthpiece, or reservoir breaks, all the fluid can be lost. |
| Systems are difficult to clean, especially the hose. | |
Chart Courtesy of the Forest Service
- Use water bottles for sports drinks. It’ll make cleaning 20x easier.
- Whether you choose water bottles or sipping hydration systems, make sure you clean them. Grim and microbial films are as gross as they sound.
- Need to know if you’re dehydrated? Check your pee. Pale yellow or wheat color is normal. Dark yellow or brown urine is a sign of dehydration.
- Lay off the energy drinks and other high-caffeine beverages. Caffeine is a diuretic, meaning you’ll have to pee every 5 minutes. Not only will this be a pain when you’re out building line, it will also dehydrate you.
- Take your hydration levels seriously. Sweat keeps you cool, but it also means your body is losing a lot of fluid. Replace those fluids. Heat stroke is no joke.