The maritime work environment, especially condition in the engine room has a significant impact on hydration levels. Extended periods of work, exposure to extreme temperatures, and physically demanding tasks can lead to increased fluid loss through sweating.
Voyaging in warm climates or during the summer months requires extra attention to hydration. The body acclimatises to hot conditions over time, but during the adjustment period, seafarers are at a higher risk of heat-related illnesses and dehydration. Adequate rest, shade, and frequent hydration (water + electrolytes) breaks are essential during this period to minimise the risks associated with excessive heat. Seafarers accustomed to working in hot environments tend to sweat more efficiently, while those less acclimated may lose a higher concentration of salt through their sweat.Seafarers who are used to working in hot conditions tend to sweat more efficiently, while those who are not may lose more salt in their sweat. Consuming sodium-rich foodsAdding some salt in food (e.g. salads, lemon juices) whenever necessary can help, but salt tablets are not recommended as they get absorbed slowly.do not enter the body as quickly.
Recommended daily water intake may vary based on factors such as age, gender, body composition, climate, physical activity and health status. Our body extracts 30-40% of fluids from the food we consume, remaining 70-60 % need to be replenished through plain water and water-based drinks. It is also important to note that water is the best type of fluid to drink.
Insufficient water intake can lead to dehydration which may cause mild to serious complications such as ‘low blood volume shock’. This condition occurs when declined blood volume causes a drop in blood pressure and diminish the amount of oxygen in the body.
High protein and high fat diet needs more water to digest, hence utilize them to flush out the waste from body. Consumption of deep-fried food and high protein diet— non-vegetarian diet, dairy protein, soya protein and whey protein, etc. with less water intake can lead to issues like hyperacidity, indigestion and kidney stones.
It is important to maintain hydration levels to avoid these above issues.
Seafarers can adopt several best practices to ensure adequate hydration:
- Drink at least 2 liters of water daily. Sip water rather than drinking lots of water in one go, to avoid it passing straight through you.
- Pay attention to the colour of your urine; pale yellow indicates good hydration, while dark yellow or amber signals dehydration.
- Limit the consumption of caffeinated, sugary and carbonated beverages and smoking as they can contribute to dehydration.
- Keep a reusable water bottle within reach to encourage regular water consumption.
- Ensure you sip enough water before, during, and after your workouts.
- Ensure adequate water intake with high protein diet (vegetarian and non-vegetarian sources).
- Make healthy meal swaps to include water rich foods such as fresh fruits, vegetables, salads, soups, lemon water, buttermilk, herbal teas, etc.
Prioritising hydration is not just about drinking water it's about making conscious, daily choices that support long-term health and performance, ensuring the seafarers remain fit and safe while navigating the demanding conditions at sea.
Am I drinking enough water?
Use this urine colour chart to check how hydrated you are. It is important to drink plenty of water every day to stay healthy.
If you need guidance on staying properly hydrated, please feel free to get in touch with our in-house nutritionist, Ms. Akshaya Mondkar at nutritionist@executiveship.com.
