The Fire Rescue Athlete’s Practical Recommendations for Proper Hydration Daily 

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The World Health Organization recommends drinking 6 to 8 large glasses a water a day. But it must be remembered that this is only to maintain normal fluid balance and does not take into account the extra fluid demands of firefighting. Optimally try to consume ½ your bodyweight in ounces of water. Don't rely on thirst. Drink before, during and after your shift. Get into the habit of taking on fluids throughout the day; try to have a water bottle on the truck and around the station. Always try to drink more fluids than you need. Smaller quantities at frequent intervals help optimize hydration. Avoid carbonated, high sugar fluids and minimize caffeine

Prior to Fire Ground Operations (or exercise) 

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Drink at least 16 ounces of water before exercise to ensure your fluid levels are up to par. If you are dehydrated prior to exercise, try to consume 32 ounces of water. Drink 8-10 fl oz 10-15 min before exercise

During Fire Ground Operations (or exercise) 

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Drink cool (40°F), dilute fluids at a minimum rate of at least 8 ounces every 15 minutes or 34 ounces per hour. Those who are dehydrated must drink at a rate of 8 ounces every 10 minutes or 50 ounces per hour. Drink 8-10 fl oz every 10-15 min during exercise If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.

After Fire Ground Operations (or exercise) 

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If the exercise (fire ground activity) lasts for less than an hour the body should have sufficient electrolyte and carbohydrate supplies to maintain optimal performance. Therefore, for short periods of exercise water is just as good as sports drinks. If exercise (fire ground activity) lasts for over an hour, use a sports drink with electrolytes and carbohydrates along with water to rehydrate the body. Weigh yourself before and after exercise and replace fluid losses, drink 20-24 ounces of water for every 1 lb lost. If no water was consumed during exercise (fire ground operations), firefighters need to aggressively rehydrate at a rate of 16 ounces of fluid every 15-20 minutes.

Courtesy of www.FireRescueFitness.com