It’s easy to become dehydrated without even realizing it. Dehydration can have a negative impact on a seafarer’s health and can cause or worsen certain diseases. It can also impact a seafarer’s ability to be productive at work.
A range of problems is associated with dehydration, including fatigue, headaches, and decreased cognitive function, which can impact a seafarer’s ability to perform their duties safely and effectively. Dehydration is the term used when the body lacks enough water to work properly. If dehydration is allowed to continue it can lead to serious health problems, including heart conditions.
Signs and symptoms of dehydration
- Increased thirst
- Decreased urination (see the Urine Colour chart)
- Dry mouth
- Headaches
- Dry skin
- Dizziness
- Weakness
- Palpitations
- Lack of sweating
- Sluggishness
The recommended daily water intake for adult males is 2.5 litres, while females should aim for 2 litres. Most of this water should come from drinks, with the remaining 30-40% from food. It is also important to note that water is the best type of fluid to drink. These guidelines serve as a baseline, but individual requirements may vary based on factors such as age, body composition, climate, and physical activity.
The Urine Color Chart can help you gauge your hydration levels. However, be aware that certain foods, medications, and vitamin supplements can alter your urine color even if you’re well-hydrated. Refer to the chart for guidance and consult your doctor if you have concerns about your urine color, your water intake, or dehydration.
Conditions that may lead to dehydration
According to ISWAN, the following factors may cause rapid fluid loss and subsequently, dehydration:
- High temperature due to fever
- No access to safe drinking water
- Injuries to the skin such as burns, skin disease or infections
- Too much exercise
- Vomiting, diarrhea and infections
- Diabetes
Best Practices
The Britannia Club notes that seafarers can adopt several best practices to ensure adequate hydration and suggests the following:
- Consistently drink water throughout the day, even if you do not feel thirsty. Thirst is often a delayed indicator of dehydration
- Sip water rather than drinking lots of water in one go, to avoid it passing straight through you
- In addition to water, include beverages with electrolytes to replenish salts lost through sweating
- Pay attention to the color of your urine; pale yellow indicates good hydration, while dark yellow or amber signals dehydration
- Limit the consumption of alcoholic and caffeinated beverages, as they can contribute to dehydration
- Keep a reusable water bottle within reach to encourage regular water consumption.
Overall, the maritime work environment affects seafarers’ hydration levels due to prolonged periods, extreme temperatures, and demanding tasks. During the adjustment period, seafarers face higher heat-related illnesses and dehydration risks. Raising awareness about hydration is crucial for seafarers’ well-being and performance.
