To prevent heat-related illness, you should:
- Drink small amounts of water frequently, even if not thirsty,
- Prefer water over sodas, coffee, sports drinks, and energy drinks,
- Wear lightweight, light-coloured, and loose-fitting clothing,
- Rest in the shade,
- Move to an air-conditioned place or take a cold shower to cool down,
- Wear sunglasses or wide-brimmed hats, and apply sunscreen to protect yourself from the sun,
- Report heat symptoms early.
Keep Yourself Hydrated Onboard:
Being hydrated is an issue that you should always have in mind to avoid potential adverse and serious effects of not drinking enough water (known as dehydration).
Water:
- A vital ingredient of the human body, constituting 50-80% of the body composition.
- It is the background of all bodily chemical processes. For example, it is required for nutrient digestion and absorption, to get rid of all bodily waste products and for body temperature regulation.
- Seafarers are a working group that may easily develop dehydration because they are often required to work in hot and/ or humid environments such as being on deck in sweltering climates, or in machinery spaces.
How much Water should you Drink Daily?
Total daily water requirements range from 2-3 litres per day, depending on the workload and the level of heat stress (WHO, 2004). Depending on the environment, you work, you need to pay attention to both your fluids as well as your electrolytes’ intake.
For example, when you work in a hot environment, you may lose higher amounts of water and electrolytes (i.e sodium, chloride, potassium) than usual, through sweat. Thus, the levels of water and electrolytes in your body become too low (i.e. dehydration). Drinking water replaces the amount fluids and electrolytes lost.
Why are Electrolytes Important?
Electrolytes are minerals essential for maintaining optimal body functions including:
- Balance of water in your body,
- Regulation of blood pressure,
- Support of muscles contract,
- Maintain the proper acidity in blood.
Common electrolytes include sodium, chloride, potassium, magnesium, and calcium.
How to Increase your Water Intake?
You may think of different practical ways to increase your water intake:
- Always carry a container filled with water while on board and refill it throughout the day,
- Set a goal depending on how many times you fill and finish the container and keep a track,
- Get into the habit of drinking one glass of water when you wake up and before you go to sleep,
- Prefer drinking water during meals instead of other beverages,
- Choose water over sugary or energy drinks,
- In case you don’t like the taste of plain water, you may infuse it with fruits, herbs, and other flavours,
- Even though you are not thirsty, try to drink water regularly throughout the day,
- You can make your own electrolyte water,
- With salty foods, always drink water,
- Include in your diet foods high in water content.
Source: Oceanic Q2021