| A Fire Safety Message from Cherry City's Chief Jim Skalos |
With the hot weather here, one of the most important things that we need to do is
keep hydrated. Whether you sit in the air conditioning all day or you are sweating it
out at the gym, hydration is a must in these hot summer months. As firefighters and
first responders, we see a lot of people who do not drink enough water throughout
the day, which could lead to death if not treated properly. Below are signs of a heat
related injury, courtesy of armystudyguide.com
Heat Cramps: Painful cramping of the larger muscle groups: legs, arms, abdomen,
Due to excessive loss of salt through heavy sweating plus several hours of
sustained exertion
Heat Exhaustion: Heavy sweating, headache, light-headed, nausea/vomiting, tingling
sensations, body temperature 99-104 F
Heat Stroke: Elevated temperature plus central nervous system
disturbance,absence of sweating is a late finding, can begin as heat exhaustion and
progress.
End-organ damage: brain damage, kidney failure, liver failure, blood clotting
abnormalities,all of which is related to duration of elevated temperature
What I have compiled below is some information on hydration from acefitness.org.
Water basics
Water is one of the most essential components of the human body, yet many people
do not understand the importance of a well-hydrated body nor how much water is
lost during the day. Water regulates the body's temperature, cushions and protects
vital organs, and aids the digestive system. And, because water composes more
than half of the human body, it is impossible to sustain life for more than a week
without it.
Water loss
Necessary to the healthy function of all internal organs, water must be consumed to
replace the amount lost each day during basic activities. Water not only composes
75 percent of all muscle tissue and 25 percent of fatty tissue, it also acts within
each cell to transport nutrients and dispel waste. Water also regulates the body's
temperature, allowing heat to evaporate from the body in the form of sweat. In one
hour of exercise, the body can lose more than a quart of water, depending on
exercise intensity and air temperature. If there is not enough water for the body to
cool itself through perspiration, the body enters a state of dehydration.
Dehydration
In a dehydrated state the body is unable to cool itself, leading to heat exhaustion and
possibly heat stroke. Without an adequate supply of water the body will lack energy
and muscles may develop cramps. For regular exercisers maintaining a constant
supply of water in the body is essential to performance. Dehydration leads to
muscle fatigue and loss of coordination. Even small amounts of water loss may
hinder athletic performance. To prevent dehydration, exercisers must drink before,
during and after the workout.
Fluid balance and replenishment
It is important to drink even before signs of thirst appear. Thirst is a signal that your
body is already on the way to dehydration. It is important to drink more than thirst
demands and to continue to drink throughout the day. One way to check your
hydration level is to check the color of your urine. The color should be light to clear
unless you are taking supplements, which will darken the color for several hours
after consumption. Water is the best fluid replenisher for all individuals, although
sports drinks may replace lost electrolytes after high-intensity exercise exceeding
45 to 90 minutes. And remember - not all fluid has to come from pure water. Other
choices include fruits, juices, soups and vegetables. It is easy to prevent
dehydration with pure, healthy, refreshing water, so drink up!
Hydration hints
Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for
this additional water loss.
keep hydrated. Whether you sit in the air conditioning all day or you are sweating it
out at the gym, hydration is a must in these hot summer months. As firefighters and
first responders, we see a lot of people who do not drink enough water throughout
the day, which could lead to death if not treated properly. Below are signs of a heat
related injury, courtesy of armystudyguide.com
Heat Cramps: Painful cramping of the larger muscle groups: legs, arms, abdomen,
Due to excessive loss of salt through heavy sweating plus several hours of
sustained exertion
Heat Exhaustion: Heavy sweating, headache, light-headed, nausea/vomiting, tingling
sensations, body temperature 99-104 F
Heat Stroke: Elevated temperature plus central nervous system
disturbance,absence of sweating is a late finding, can begin as heat exhaustion and
progress.
End-organ damage: brain damage, kidney failure, liver failure, blood clotting
abnormalities,all of which is related to duration of elevated temperature
What I have compiled below is some information on hydration from acefitness.org.
Water basics
Water is one of the most essential components of the human body, yet many people
do not understand the importance of a well-hydrated body nor how much water is
lost during the day. Water regulates the body's temperature, cushions and protects
vital organs, and aids the digestive system. And, because water composes more
than half of the human body, it is impossible to sustain life for more than a week
without it.
Water loss
Necessary to the healthy function of all internal organs, water must be consumed to
replace the amount lost each day during basic activities. Water not only composes
75 percent of all muscle tissue and 25 percent of fatty tissue, it also acts within
each cell to transport nutrients and dispel waste. Water also regulates the body's
temperature, allowing heat to evaporate from the body in the form of sweat. In one
hour of exercise, the body can lose more than a quart of water, depending on
exercise intensity and air temperature. If there is not enough water for the body to
cool itself through perspiration, the body enters a state of dehydration.
Dehydration
In a dehydrated state the body is unable to cool itself, leading to heat exhaustion and
possibly heat stroke. Without an adequate supply of water the body will lack energy
and muscles may develop cramps. For regular exercisers maintaining a constant
supply of water in the body is essential to performance. Dehydration leads to
muscle fatigue and loss of coordination. Even small amounts of water loss may
hinder athletic performance. To prevent dehydration, exercisers must drink before,
during and after the workout.
Fluid balance and replenishment
It is important to drink even before signs of thirst appear. Thirst is a signal that your
body is already on the way to dehydration. It is important to drink more than thirst
demands and to continue to drink throughout the day. One way to check your
hydration level is to check the color of your urine. The color should be light to clear
unless you are taking supplements, which will darken the color for several hours
after consumption. Water is the best fluid replenisher for all individuals, although
sports drinks may replace lost electrolytes after high-intensity exercise exceeding
45 to 90 minutes. And remember - not all fluid has to come from pure water. Other
choices include fruits, juices, soups and vegetables. It is easy to prevent
dehydration with pure, healthy, refreshing water, so drink up!
Hydration hints
Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for
this additional water loss.
| Summer Edition Protecting Yourself and Those you Love |
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