Cardiac events account for 46% of firefighter line-of-duty deaths. Proper hydration before, during, and after fireground operations is one of the most critical steps you can take to protect your heart.
Before the Call
Baseline hydration recommendations are 91 oz of fluid per day for women and 125 oz per day for men. All beverages count toward this goal, including water, coffee, tea, and juice. While caffeine doesn't cause dehydration, limit individual servings to 200 mg or less.
During Fireground Operations
Firefighters lose approximately 50–70 oz of sweat within 30–45 minutes of active firefighting. Water alone isn't enough — you need electrolyte replacement through sports drinks or oral rehydration packets like Liquid IV or Drip Drop to restore sodium, potassium, and other minerals.
Post-Call Recovery
Aim to consume 16–32 oz of fluids immediately after a fire. Recovery nutrition should include fluids, carbohydrates, and protein together. A fruit smoothie with protein powder is an excellent option. If the crew is ordering pizza, pair two slices with a protein shake for a more balanced recovery meal.