The Benefits of Electrolytes and Why Firefighters Should Drink Them

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

Gut Health Impacts Mental Health

Mental health begins in our gut. In order to regulate our mental health, it is important we regulate and control our gut health. The maintenance of our gut health is done through maintaining our gut microbiome. This is the trillions of bacteria cells that live in our colon, forming an environment to thrive in known as gut microbiome. An imbalance in our gut microbiome plays into the function of our overall health and the pathogens of many diseases. Further, this area has a major impact on our moods, our thoughts and our brain. 

The bacteria that lives within our gut work in patterns of day and night and because of this our eating habits (good or bad) along with our sleep pattern can disrupt our circadian rhythm. A disruption to our circadian rhythm can do many things to our bodies and minds especially with respect to mental health disorders such as depression and anxiety.

 As first responders, it is especially important we are able to balance our mental health and our gut health for optimal performance in our overall lives. Since our gut health plays into our mental health, here are a few ways we can optimize our overall well-being for a long, prosperous, healthy career. 

• Eat a wide range of foods such as vegetables, legumes and fruit. Good fiber intake is key to a healthy gut and clear mind.

  Vegetables: artichokes, broccoli, beets and carrots

Fruits: raspberries, apples and bananas

Legumes: chickpeas, lentils, peas and beans

• Eat fermented foods such as yogurt (plain or unsweetened) is recommended, kimchi, sauerkraut, kefir and kombucha. These foods are rich in lactobacilli, a bacteria found to benefit your health.

• Eat prebiotic foods to promote growth of beneficial bacteria in your gut. These are mostly fiber and complex carbohydrates that our cells cannot digest but instead the bacteria in the gut break them down and use these foods for fuel.

  Foods containing prebiotic fiber are legumes, oats, bananas, berries, garlic and dandelion greens

• Exercise. Regular exercise is great for both our mental and overall health in general. To go even further, it is great for our gut and this isn’t just for strong abdominals and obliques but for our mental and gut health. Exercise, especially done on a regular basis can enhance the microflora diversity (type of bacteria and organisms inside our intestines) and therefore impacting our mood.

• Increase your intake of a regular probiotic supplements if needed and recommended by your primary care provider.

There you have it, our mental health and gut health have a special relationship and overall have an impact on our overall life and how we perform. Take care of yourselves inside and out.

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

reference: Dr. Amy Shah

Avoid Exhaustion through Healthy Eating

Exhaustion and burn out are common in all jobs. It's inevitable not to feel exhausted or burnt out from time to time and that's OK. Exhaustion can begin long before the end of shift or the end of your day. Again, that too is OK. When thinking about it and looking at the cause, is it because of the workload? Personal issues? Health? Let's look at the latter. 

As they say, "you are what you eat" and that is in fact true. We can work out all we want. We can lift weights, do bodyweight exercises, cardio, train in our PPE and still feel burnt out and exhausted. Why is that? Simply, it's our nutrition. What we eat has a direct relation to our energy levels and our diet plays a large role in how we produce energy to function through our day.

If in doubt, ask yourselves these 2 questions: 

1. Do I have the right amounts of food in my diet?

2. Am I consuming a diet filled with enough nutrients?

By choosing the right nutrients to consumer in our diets will greatly impact how we maintain and keep energized throughout the day.

Nutrient Dense Foods

Focus on consuming lean meats, whole grains, healthy fats, and lots of fruits and vegetables. Two key nutrients known to help the body produce energy are Magnesium (also good for headaches) and vitamin B. These 2 nutrients can be found in foods such as spinach, avocados, and bananas.

Regularly Eating

Eating small meals every 3-4 hours (if possible) will help in fueling our metabolism and keeping you energized and full.

It starts with Breakfast

Having a nutritious breakfast consisting of healthy proteins (eggs, chicken, almonds, lean meats, etc.), complex carbs (longer to breakdown and provides lasting energy levels such as oats and wheat) with some fruits and vegetables will fuel your body and mind to begin your day properly.

Smart Snacking

Snacking is good if it's done wisely. Nutritious snacking should contain lean protein and fiber-rich carbohydrates to provide lasting energy. Have an apple, nuts, seeds, carrots, or low fat Greek yogurt. Snacks are not intended to fill you up, but to simply bridge the gap from one meal to the next while keeping you energized.

Hydrate

When we feel like we need energy, it's easy to pick up and energy drink or coffee. However, most caffeinated drinks are filled with added sugars which could cause a spike in blood sugar levels and add to a mid-late day crash. Further, dehydration plays a role in fatigue and exhaustion. Swap in the sugary drinks for water and eliminate the added sugars and unwanted/needed calories.

Keys to Hydrations

Hydration varies from person to person. 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

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. Remember, proper nutrition throughout the day will assist in daily hydration. Some examples of foods for hydration are watermelon & spinach (almost 100% water by weight)cucumber, broths/soups and herbal teas to name a few.

The next time you're in need of a boost or a quick pick me up consider the options mentioned above on shift or at home. The more nutritious foods we put in our bodies the better we are able to perform.  Stay ready instead of have to get ready. It starts with you. 

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

Improve Your Cholesterol, Improve Your Career

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.