Stay Hydrated, Stay Alive: The Importance of Firefighter Hydration

by | October 19, 2018

You’re all ready for your shift today: Your gear bag is packed, you’re caught up on sleep, and while you were off duty you got a couple good workouts in. But if you’re like more than 80% of firefighters, there’s something very important you’re forgetting: water.

Just like in firefighting, water is essential for body function. Operate with less than you need, and it’s like trying to put out a high-rise fire with the water in your engine’s tank. But studies show more than 80 percent of firefighters are dehydrated.

Are you getting enough water?

In this quick video, Aaron Zamzow, a firefighter with Madison (WI) Fire Department and founder of Fire Rescue Fitness, shares some important information about hydration. Learn the connection between hydration and heart attack, how water can help improve your performance, and more:

Want more fitness tips? Check out these resources:
Stop Exercising, Start Training
5 Elements of a Firefighter Workout Program
Are We Fit to Fight Fires? Real-World Guidance for Firefighters and Leaders

AARON ZAMZOW is a firefighter/training officer for Madison Fire Department with 20 years of experience as a fitness trainer. He holds a bachelor’s degree in health and wellness as well as a Precision Nutrition Level 1 certification. He is an NSCA-certified strength and conditioning specialist, an NASM-certified personal trainer and an ACE-certified peer fitness trainer. Zamzow is the founder and owner of and develops programs aimed at getting fire rescue athletes fit for duty. He authored the book "Ladder 2 Workout: A Comprehensive Firefighter Workout Program that will get you 'Fit for Duty' in 28-days." Connect with Zamzow on Twitter at @GetFRFit, on Facebook at Fire Rescue Fitness or at

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