When it comes to the best drink for rehab, it’s not a simple Bud Light vs. Miller Lite question — there is a science to proper hydration.
As an athletic trainer at a large high school, I have seen athletes drink water out of helmets and shoes. They reach their hands into coolers and share water bottles. None of these maneuvers are endorsed, but it happens. If they are thirsty and hot enough, their survival instincts kick in to get relief.
Let’s hope that your fire department has prepared for the eventuality of a large structure fire or extended scene time in the heat requiring rehab. If not, command better have an army of replacements coming to the scene.
While I’m not endorsing any one product, the Gatorade Sports Science Institute has carried out plenty of research on suitable drinks.
The old timers will talk about jumping into the dump tank to cool off. Others may feel that if it’s cold and wet, I’ll drink it. Before we talk about the specifics of each drink choice, we should review the Federal Emergency Management Agency’s guidelines for hydration at emergency scenes.
It states, “A critical factor in the prevention of heat injury is the maintenance of water and electrolytes. Water must be replaced during exercise periods and at emergency incidents. During heat stress, the member should consume at least one quart per hour. The rehydration solution should be a 50/50 mixture of water and a commercially prepared activity beverage, administered at about 40 F. Rehydration is important even during cold weather operations where, despite the outside temperature, heat stress may occur during firefighting or other strenuous activity when protective equipment is worn. Alcohol and caffeine beverages should be avoided before and during heat stress because both interfere with the body’s water conservation mechanisms. Carbonated beverages should also be avoided.”
That’s a pretty straightforward approach to replenishing what is lost due to perspiration.
Here’s one for the firehouse restroom; if your urine is pale like lemonade, that’s a sign of good hydration. If it’s dark like apple juice, you need more fluids. The following tidbit is hanging in our team locker rooms on a poster donated by Gatorade.
But for the over-zealous lifting and supplement zealots, let me throw this one in: If your urine color resembles the color of ice tea, you need to get to a doctor.
When it comes to drinks, not all fluids are created equal. If water is the only thing available, it certainly can do the job. Just remember that water won’t refuel your carbohydrates (energy source) or replace needed electrolytes.
An earlier column mentioned to fill your five-gallon coolers with water every day on your rigs. A writer e-mailed me with the suggestion to just keep a case of bottled water in a compartment. Either one is fine with me.
Sports drinks
How about the sports drinks? Again, the manufacturers tell us that their product replaces the salt lost in sweat, stimulates fluid absorption, maintains the desire to drink, enhances taste, and helps retains fluid.
Do you think it is a coincidence that bars feed patrons salty peanuts and popcorn? It gets you to drink more. I helped cover a large marathon race in Cincinnati where the finish line tent included salty chicken noodle soup to serve to the runners.
There currently exists concern among the medical community with overhydrating. Hypomatremia occurs when your fluid intake exceeds your rate of fluid loss from sweating, which results in low blood-sodium levels. Its symptoms of nausea, disorientation and muscle weakness are similar to dehydration. Key to avoiding this condition is to drink both water and other drinks, or simple food items that contain salt.
What’s wrong with caffeinated drinks such as coffee and tea? Both are dieuretics, emptying your body of the very fluids you need. Save the coffee and tea with your re-warmed meal back at the firehouse.
Remember, adequate hydration of all emergency personnel working on the scene must be ensured. Making sure that it is available will help not hurt, and can prevent heat-related conditions before they occur.
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