The Benefits of Electrolytes and Why Firefighters Should Drink Them

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Hydration is an essential factor for firefighters all around. According to research, hydration is vital for overall health and wellness and your performance, along with recovery. The human body is made up of 66 to 70 percent water; through sweat, breathing, and bodily waste, it will lose around 35 to 90 ounces of water. During normal physical activity, however, the body could lose an additional 8 to 16 ounces of water. Firefighters, on the other hand, lose approximately 50 to 70 ounces of water in only 30 to 45 minutes during firefighting activity, five times higher than normal physical activity. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women. These recommendations cover fluids from water, other beverages, and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

With all of this being said, is this enough for firefighters when performing high intensity work in full PPE in training and on the fire ground?

Let's take a look at the benefits and needs of incorporating electrolytes into your hydration especially when you're on shift at the firehouse.

Our bodies lose electrolytes through sweat, those of which cannot be replenished by water. Yes, you may feel better after a nice bottle of water however you may not be fully recovered due to the loss of important nutrients found in electrolytes.

But what makes electrolytes so essential, you ask? Let's find out.

For starters, electrolytes are essential minerals found in food and fluids, with a few of them being produced by our bodies naturally. Our bodies are designed to dissolve these minerals through blood, sweat and urine turning them into positive or negative charged ions which are vital for us to carry out normal body processes. Of these processes would be regulating our pH levels, maintaining fluid balances, contracting muscles, and conducting nerve impulses that allow your cells to communicate.

There are seven common electrolytes are four essential electrolytes are bodies need in order to function properly.

Seven common electrolytes

  • Sodium

  • Potassium

  • Chloride

  • Magnesium

  • Bicarbonate

  • Calcium

  • Phosphate

Four essential electrolytes

  • Sodium

  • Potassium

  • Chloride

  • Magnesium

The four essential electrolytes all play a role in proper body functioning from healthy digestion to regulating blood pressure and while they contribute to the same processes in the body function, all have unique properties that play a role in this process.

So, before we can discuss why these four are consider essential, we must first understand what these four are.

Sodium

Sodium play a pivotal role in maintaining the bodies extracellular fluid (ECF) volume and regulating blood pressure. Across our cellular membranes, sodium influences the water movement around these membranes and when the sodium levels change as does our osmotic pressures. This pressure can be thought of as the pressure that would be required to stop water from diffusing through a barrier of osmosis. Basically stating, it is how hard the water will "push" to get through the barrier in order to diffuse to the other side. In other words, "where sodium goes, water flows".

These changes induced by sodium will affect how water moves intra and extracellular compartments, like blood. Therefore resulting in an increase or decrease in plasma volume (part of ECF) and blood volume which can raise or lower blood pressure.

Potassium

Potassium is the partner to the electrolyte mentioned above, sodium. These two work together to maintain fluid volume in and out of your cells. As sodium is found in the extracellular fluid, potassium is found mostly in the intracellular fluid and is one of the most abundant mineral in our body.

The concentration of potassium in the ICF is around 30 times higher than outside your cell forming an electrochemical gradient for potassium and its partner sodium to work together to maintain. The electrochemical gradient is responsible for muscle contractions.

Without the proper levels of potassium in our body, our muscles produce weaker contractions along with possible muscle fatigue or severe muscle cramps.

Magnesium

Every cell in our body has the electrolyte magnesium. In fact, nearly 60% of it lives in our bones, with the rest found in fluids, tissues, and muscles. The importance of magnesium is that it is a help molecule that contributes to over 400 enzymatic reactions throughout our body, such as:

  • Converting food into energy

  • Regulating muscle and nerve functions

  • Contracting muscles

  • Regulating blood pressure and blood sugar

  • Building proteins

The functions of magnesium may seem repetitive to sodium and potassium but it is important to note, many of the electrolytes will work together to ensure the body is running how it should.

One of the main functions of these electrolytes working together is producing and metabolizing adenosine triphosphate, otherwise known as ATP - the body's primary energy source.

Chloride

Chloride is a negatively charged ion found in both intra cellular (ICF) and extracellular fluids (ECF). It is the second most abundant mineral found in the body. The function of chloride in the body is maintaining acid-base balance also known as  pH balance, aiding in digestion and aiding in water movement between fluid compartments in the body.

Chloride plays a pivotal role in proper digestion. It is a component to stomach acid, also known as hydrochloric acid (HCI). HCI jumpstarts our digestive process by activating gastric enzymes.

Now that we in short, covered the four essential electrolytes. We need to know WHY they are essential.

In the simplest terms, they keep your body in balance - in homeostasis. By having balanced electrolytes, it will help with chemical reactions and maintaining proper hydration along with intracellular and extracellular fluids that protect our cellular function. By keeping these electrolytes in balance we are also doing the following:

  • Keeping pH levels balanced

  • Transporting nutrients into our cells

  • Removing waste from our cells

  • Supporting muscle function

  • Supporting nervous system function

  • Regulating blood pressure

Electrolytes are essential for optimal body functioning and why maintain proper hydration prior to and after training and work on the fire ground. To reestablish a healthy balance in the body, it is important to replenish the nutrient that is lost though our sweat and bodily fluids on the job.

In order to work and perform at your optimal level, it is essential to keep electrolytes in your carry bag when on shift. A dehydrated firefighter is a unless firefighter. 

Until next time, work hard, stay safe & live inspired

Benefits of Stretching

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Unlike athletes firefighters and other first responders don't know when "game time" will be. It could be at 7am or it could be at 11pm but in any case we need to ensure we are at our best when the alarm goes off. As we know, we cannot predict when runs will come in and when they won't but preparation of our bodies before and during shift is just as equally as important as preparing our gear, tools and apparatus. Further, being able to wind down after runs is just as important as preparing for the shift and the potential call volume. This will help prepare the mind and body for work.

So where am I going with this?

I'm going with a focus on stretching. That's right. Stretching.

Stretching, even a short routine, added to your daily routine is a great benefit for overall health and wellness and pays off large dividends. It could be used as a pre-workout or a post-workout routine or both. Stretching can help unwind and release tension after a hectic day or even a long duration run as well as assist in increasing energy levels.

Here are some health benefits to stretching that help can keep you on the path for a long shift in the firehouse and overall better health.

1. Improves flexibility and agility which is important for all firefighters
2. Helps keep a decreased resting heart rate. A health heart is vital for all firefighters
3. Increases the circulation of blood and oxygen to the muscles
4. Helps remove waste from tissues such as lactic acid which is built up during intense exercise. Sometimes causing painful, sore muscles.
5. Helps prevent injuries
6. Increases overall mood and well-being.

Stretching at its best could be used a form of exercise for the body and mind. Keep in mind to only stretch as far as your current level of flexibility and over time the range of motion will gradually increase.

6 Stretches to do everyday to help improve flexibility, blood circulating, oxygen levels, relieve stress and tension. Do all 6, three times for 15-30 seconds each.

  1. Quadricep stretch

  2. Hamstring stretch

  3. Calf raise

  4. Spinal twist

  5. Kneeling hip-flexor

  6. Chest opener

Always remember, before beginning any type of exercise program to consult with your primary physician first.

Side note: As per the 2018 NFPA Journal on firefighter injuries, there was an estimated 58K plus injuries estimated in 2018 and also the lowest since the NFPA has been analyzing this data in 1981. In this report it was noted that the major type of injury during fire ground operations were strains and sprains, which accounted for 38% of all injuries while it accounted for 59% of all non-fire ground injuries.

Until next time; work hard, stay safe & live inspired.


Improve Your Cholesterol, Improve Your Career

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Heart Disease is the leading cause of death of both men and women in the United States. It’s also one the leading causes of death in firefighters and for more than 1 reason. However, in this article we are discussing it with its link to cholesterol. So what is cholesterol and what does it due to our bodies?

For starters, cholesterol is a fat found in your blood that is developed in the liver but your body can also receive it from meat, fish, eggs, butter, cheese, and whole or low-fat milk. Everyone needs some cholesterol in their bodies in order to function properly such as your brain, skin and bodily organs. What cholesterol is doing for your body is acting a building block for your cells as well as helping repair damaged cells especially ones found in the blood vessels and the dietary tract.

If cholesterol is helping your body, why is it bad?

Well, foodhigh in additives, preservatives and other toxic processes will cause cells to become damaged and are most likely found in refined and processed carbohydrates. This will cause the cholesterol to flow around the blood and eventually cling onto the walls of your blood vessels, thus causing the vessels to become narrower as time goes on eventually clogging the vessels. A clogged vessel does not allow for proper blood flow through the vessel potentially causing a heart attack (lack of oxygen-rich blood)or stroke (decreased blood flow to thebrain) to name a few.

To be on top of our game and have long lasting career and life, we can as firefighters help ourselves and families to help improve our cholesterol levels.

1. Eat heart-healthy foods

a. Healthier Fats

i. Saturated fats, founds in red meat and dairy will raise your total cholesterol levels and low-density lipoprotein (LDL) also known as “bad” cholesterol. Rule of thumb: 7% or less of your daily caloric intake should be from saturated fats.

ii. Leaner cuts of meat such as London broil, top sirloin, chicken breast, 96% lean ground beef and pork tenderloin are other healthier options along with low-fat dairy and monounsaturated fats which is found in olive and canola oils.

b. Eliminate Trans Fats

i. Trans fats affect cholesterol levels by increasing LDL levels (“bad”) and lowering the (“good”) HDL levels. Trans fats can be found in fried foods and many processed foods such as cookies, crackers and snack cakes. In the U.S., food containing less than 0.5 grams of trans fat per serving is consider “trans fat-free”.

c. Omega-3 Fatty Acids

i. Omega-3’s don’t have an effect on LDL cholesterol (“bad”) however it does have heart benefits. Some benefits omega-3 has are helping to increase high-density lipoprotein (HDL or “good”), reducing triglycerides (type of fat in blood) and reduces blood pressure.

ii. Types of fish rich in omega-3 are salmon, mackerel and herring. Other good sources include krill oil, walnuts and almonds.

d. Soluble Fiber

i. There are 2 types of fiber – soluble and insoluble. Although both have heart-health benefits, soluble fiber also helps to lower your LDL (“bad”) cholesterol and all you’ll need to do is all a little more fiber to your diet.

ii. High in fiber foods are oats, fruits, beans, lentils and vegetables.

e. Whey Protein

i. Whey protein given as a supplement according to studies has shown to lower both LDL and total cholesterol. So if you’re in the gym, at home or in the firehouse working out and GETTING AFTER IT, don’t forget to include whey protein in your diet.

2. Exercise

i. Exercise has been known to improve cholesterol especially help raise HDL (“good”) cholesterol. Before engaging in any physical activities, please consult with your physician beforehand.

If you want a long, healthy and prosperous career and a long life with your family your health comes first. Protecting the front lines and take care of our own comes above all else. Please remember to consult with your physician before looking into any of these recommendations as this is for informational purposes.

Until next time; work hard, stay safe & live inspired.

About the Author

NICHOLAS J. HIGGINS is a firefighter with 16 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor and a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation. A martial arts practitioner in Taekwondo, Brazilian Jiu Jitsu and Muay Thai as well as a former collegiate athlete in baseball, Nick is a National Exercise & Sports Trainer Association Battle Ropes Instructor and studying for the Functional Fitness Instructor certification.  He holds a B.S. in Accounting from Kean University and is the founder/contributor of the Firehouse Tribune website.  

The 10 Minute Workout

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One of our biggest excuses for lack of exercise is simple, it’s lack of time. Most of our time is spent working, sleeping, family obligations and friends. Very rarely do people say they have or make time for exercise, which in our profession is very unfortunate since as we’ve said in numerous posts thus far, we are “functional athletes” and need to behave, think and train like one; mentality and physically. 

In order to enjoy our life, our family, friends, combat the stress of the job and continue to feel healthy for the long haul, exercise is essential to this and what I am sharing with you all today is the 10 min work out you can do at home, in the gym, on the go and even in the firehouse alone or with your crew.

Why am I saying all of this?
According to the Department of Health and Human Services, it is recommended to have at least 150 minutes of moderate aerobic pace exercise or 75 minutes of vigorous exercise per week. Depending on how hard you work out that will equate to 21 minutes per day of moderate aerobic pace exercise or 11 minutes per day of vigorous exercise.

So here are a few options of the 10 minute workout:

1.    Jogging: This is great for cardiovascular health, lowering your blood pressure and cholesterol and is known to decrease the risk of osteoporosis. The American Council on Exercise states that an individual weighing 180lbs can burn up to 170 calories by taking a 10min jog.
2.    High Intensity Interval Training (HIIT): This is my personal favorite and although it burns calories and fat quickly, it is not recommended for beginners. HIIT is a form of interval training and cardiovascular exercise training alternating short periods of intense anaerobic exercise with less intense recovery periods. This type of workout will challenge your cardiovascular system more than jogging along with added benefits such as increasing your metabolism, improves cholesterol profile and increases insulin sensitivity. A bodyweight HIIT Workout would look something like this: 50 sit-ups, 40 jump squats (or body squats), 30 pushups, 20 split jumps, 10 triceps dips, as many burpees as possible in 30 seconds. You will take a 30 second rest between each exercise in order to perform each exercise with 100% effort. 
3.    Circuit Training: This a great strength training workout due to strength training .Generally strength training requires rest periods between sets for muscle recovery however with circuit training uses antagonistic muscles (when one muscle contracts, the other relaxes, i.e. biceps and triceps) allowing for shorter rest periods An example of this would be as follows: 3 sets of 10 reps.
a.    Pushups
b.    Hollow body hold
c.    Squats
d.    Glute bridges
e.    Bench dips
f.    Plank hold (30-60 sec holds)
4.    Jump Rope: Jumping rope can burn more than 10 calories in a minute and a great way for overall body toning. Here is a quick jump rope workout you can do anywhere. 60 seconds regular jump, 60 seconds rope side to side, 60 seconds single leg (left), 60 seconds single leg (right). The goal is to do this routine non-stop for 2 rounds. If you are new to this, do regular jumps for 60 seconds for 4 rounds with 30 second rests. For the single leg jumps, start with the weaker or less dominant side first. 

So, there you have it. Four different workouts we can do any time, any where for overall health. Incorporate these into your daily life will have you feeling healthier, stronger and battle ready to perform when the alarm goes off.  

Please note: Always consult with your physician before getting into physical activities while recovering from any injury or surgery. It may not be the best treatment option after an injury or surgery or may be limited to particular modalities.

Until next time: work hard, stay safe & live inspired.

About the Author

NICHOLAS J. HIGGINS is a firefighter with 16 years in the fire service in Piscataway, NJ as well as NJ State certified level 2 fire instructor and currently a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation. He has also been elected as a township elected District Fire Commissioner for 1 term (3 years) in Piscataway, NJ from 2008-2011. A blue belt in taekwondo and former collegiate athlete, Nick is currently studying to complete his certification as a TRX Instructor and a Battle Ropes Instructor. He holds a B.S. in Accounting from Kean University and is the founder/contributor of the Firehouse Tribune website.