Based on a presentation at the 2026 Firefighter Health Forum by Megan Lautz, MS, RDN, CSCS, TSAC-F

Staying hydrated can be difficult for anyone, but it can be especially hard for firefighters. The physical demands of the job, combined with high-heat environments and exposure to extreme weather conditions can make maintaining proper hydration a tall task for firefighters, who need to stay vigilant about drinking enough water and keeping up their electrolytes.

Dehydration basics

Dehydration happens when your body doesn’t have enough fluid to function at its best. Did you know that many of us start our day already dehydrated? In fact, research suggests that up to nine out of 10 firefighters arrive at planned training or the fireground already mildly dehydrated.

So, what does dehydration feel like? It’s more than just feeling thirsty. Dehydration often shows up through some of the following symptoms:

• Headaches
• Fatigue
• Slower decision-making
• Feeling clumsy or fumbling with equipment
• That “hungover” feeling after a fire

A quick hydration check

One of the easiest ways to assess hydration is to observe the color of your urine. Pale yellow or clear urine generally indicates adequate hydration, while dark yellow or amber urine may signal that it’s time to drink more fluids.

Hydration goals and practices for firefighters

Women should drink 2.7L of hydrating fluids a day and men should aim for 3.7L a day.

These levels can be met by drinking water, coffee, tea, juice, soda and sparkling water. Some foods can also count through consuming “fluid based fueling,” like apple sauce, yogurt, smoothies, soup, watermelon, strawberries, cantaloupe, grapes, hummus and veggies, celery with peanut butter, and more.

Implementing some simple hydration habits can make a big difference in your everyday life and on the fireground:

• Start the day with 16 to 24 oz of fluid (And yes, your morning coffee still counts towards hydration!)
• Keep a water bottle in your assigned unit or personal vehicle
• Sip water regularly throughout your normal day and especially on shift

While studies show that firefighters can lose more than 40 ounces of sweat in as little as 30 to 45 minutes during structural firefighting, there’s more to rehydrating that just drinking water. Along with fluids, you’re also losing sodium and other electrolytes, which help your body perform and recover. Adding electrolyte drinks and packets to your hydration efforts can be especially helpful during long calls, intense trainings, burn days, or hot weather.

Keep in mind that hydration is important year-round. Cold weather can reduce feelings of thirst, making it easier to become dehydrated during winter operations without realizing it.

Small steps towards improvement

Your hydration habits don’t have to be perfect. By simply making small changes and keeping fluids easily accessible, you can better support your body’s needs and perform better because of it.

Dietician Megan Lautz shares tips like these and more nutritional information in her online newsletter. To subscribe, click here.

Schedule a nutrition training for your department

MnFIRE offers a department training that addresses hydration and other fitness- and nutrition-related topics. It’s one of seven trainings available at no cost through the Hometown Heroes Assistance Program. Learn more here.