Firefighting is a hot job no matter when you do it. But during the summer months, with all that extra heat and humidity, it can be brutal. How do you keep your cool — and cool down? Read on.
A blazing fire can be 2000 degrees Fahrenheit. In your heavy gear, the perspiration builds up and your core temperature can be as high as 160 degrees. After 20 minutes, you’re exhausted.Couple that with a hot summer’s day and it seems like there’s no relief in sight.
Here are some “do’s and don’ts” to help you cool down and stay safe on a hot summer’s day on and off duty.
Do: Stay hydrated.
Water is your drink of choice. (Or try coconut water which contains potassium, a great source of electrolytes.) Drink water whether you are thirsty or not. And drink it three days leading up to your shift—because it will help keep you hydrated. When you’re fighting an active fire, your body will evaporate 1 liter of sweat for each hour of work. Make sure to replace that loss by drinking electrolyte beverages as soon as you are able.
Don’t: Drink caffeinated beverages, sugared drinks, or alcohol.
Caffeine constricts blood vessels which makes you warm. Coffee, tea and caffeinated beverages are a diuretic, which means they cause you to urinate. Sugary drinks actually make you thirsty and can provide a crash in energy. Alcohol causes dehydration. Drink it the night before your shift and you will feel the effects the next day.
Do: Eat for the heat.
That means light healthy meals so your body doesn’t have to work as hard to process them. Include foods that help replenish electrolytes that are lost through sweating. These include watermelon, peaches, apricots, and radishes. Leafy greens also contain a large percentage of water, which helps keep you hydrated.
Don’t: Eat a heavy meal.
It takes a lot of energy for our bodies to digest a steak dinner. When our body breaks down protein, it creates heat. You don’t have to eliminate meat altogether; just take it easy and substitute more carbs.
When you’re in shape, you have a lower heart rate and body temperature. This allows you to adjust to heat stress twice as fast as your fellow Americans who are unfit.
Don’t: Push your physical limits.
It takes time to acclimate to working in the heat. Start gradually and increase over time. It takes about 10-14 days to get used to it. Listen to your body. It will tell you when you’re ready for a break.
Don’t: Run the air conditioner on the way to the fire.
The temperature change from cool to very, very hot can affect your body. Instead, keep the windows open and the air blowing but the air conditioning off on the way to a call.
Do: Use ice, water, and cooling technology.
Set up a bucket filled with ice water so that you can immerse your hands and forearms. Put a damp towel in the freezer and wrap it around the back of your neck when you need relief. Apply cold pressure to other pulse points: your wrist, chest, temples. Spritz yourself with a garden hose; dribble water down the back of your neck from your water bottle. Try a cold pack vest if it fits under your gear. But stay away from misting fans in a humid environment. They’re good for dry environments, but in high humidity, these fans can increase the chance of burns.
More than 700 people die each year from the heat. If you are feeling warm, light-headed or experiencing muscle cramps, get out of your jacket to let the heat escape. Apply icepacks to your forearms.
If you experience any of the symptoms of heatstroke, seek help immediately:
Body temperature above 103 Fahrenheit
Dizziness
Nausea
Headache
Red, hot and dry skin
Rapid heartbeat
Confusion
For more information on First Responder heat stress prevention, click here.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Philip J. Swift is currently serving as a City Marshal in the DFW area of Texas and has been a law enforcement officer since 1998. He holds a Ph.D. in Forensic Psychology and his areas of research include behavioral learning theory, cognitive schemes, group psychology, and historical trauma theory. He has several published works and regularly speaks locally and nationally regarding his research and expertise in law enforcement and criminal culture.
In the summer of 1998, I sat down for my first interview panel in what would become a successful attempt to become an officer. I vividly recall sitting before the panel when a panelist asked me why I wanted to be an officer. Even though I have been asked this question many times by people who could not understand my desire to enter this field, the question caught me off guard. To avoid looking unprepared, I blurted out “I have lived in this community for ten years and I want to give back to it. I have always wanted to be a cop, as long as anyone can remember, and I am looking forward to this opportunity.”
Although a truthful answer on my behalf it was by no means a complete one. My “why” then and now is much more convoluted and includes what I will simply call the warrior or guardian factors.
I have since learned that this reserved answer is so common that when the “why” question is asked this answer comes across as “canned” even though service really is a common “why” of officers. If questioned further, few officers would deny that the warrior or guardian factors are part of the reason they love their work. In a recent Police1 survey, 75% of officers stated that they wanted to be an officer to serve the community. Additionally, both the variability of the job (52%) and the challenging nature of the job (48%) were acknowledged as fundamental factors of their “why” when entering this profession.
The Importance of ‘WHY’
The commonality of the “why” question and – in some sense the “canned” nature of the answer – highlights its importance. In law enforcement an officer’s “why” can have a lasting impact on the communities and agencies that they serve. An officer’s “why” can literally be the difference between life or death for officers and the people they interact with.
Beyond the greater impact to the community an officer’s “why” is the mechanism that allows an officer to cope with the inhumanities they face and to find meaning in their careers. Every officer can point to at least one experience that made their career worth it.
Why ‘WHY’ May No Longer Be Enough
In the current charged environment in which officers have been living in. respondents to a recent Police1 survey stated that “serving the community” and “fighting crime” are their main reasons for staying in this profession.
If an officer’s “why” has remained relatively unchanged during their careers, why does this “why” no longer sustain officers like it once did? The answer is that the importance of a “why” has been lost in the commonality of the question and response.
Many officers do not understand that their “why” is the public expression of the meaning of their careers. Officers are not being asked why they do the job, rather what meaning do they find in it? When officers cannot describe how they derive fulfillment from their career and fall back on the tried-and-true answers they no longer have a meaningful “why.” A lack of fulfillment and meaning leads to burnout, indifference, and in some cases resentment of those agencies and communities that officers serve.
Resetting Your ‘WHY’
When an officer is asked the “why” question, they should have a unique answer that describes the meaning they find in their career. It is important that the officer’s “why” is simplified to a point where they can find fulfillment in each step of the journey rather than solely in the destination. If this is not the case, the officer needs to reset their “why.”
There is nothing wrong with an officer describing their “why” as “fighting crime” or “serving the community” – the danger lies in how that “why” is defined. If too broadly defined, the officer can be left questioning if the means justify the end. For instance, if “fighting crime” means lowering crime rates, the officer in unlikely to be able to achieve that goal on their own, resulting in a lack of fulfillment.
However, if “fighting crime” means doing their personal best daily to fight crime, they are likely to regularly feel fulfilled enough to ward off burnout, indifference, and resentment.
If an officer’s “why” is to serve their community and they are not finding fulfillment and meaning in the current environment, they can ask themselves: “What greater service is there than serving a community that does not understand the necessity of your service?” This allows the officer to reset their “why” in a manner that allows them to find greater fulfillment in their work.
Nurturing Your ‘WHY’
As with all things, nurturing your “why” is easier said than done. The following is a list of strategies that officers can use to nurture their “why”:
Be introspective and honest with yourself about your “why.” Do not let others define your “why.”
Understand that your “why” can change from situation to situation. Some days your “why” may be the paycheck – and that is ok.
Resist isolation or segregating yourself from diverse perspectives. Isolation and segregation create “group think” and limits critical thinking.
Practice critical thinking. The most important thing to understand about a subject is how others understand and perceive it.
Give yourself grace. No one is harder on you than you!
Remembering Your ‘WHY’
Your “why” should never cause you undue suffering. If your “why” is causing you misery, take a minute be introspective, give yourself grace and ask yourself “why?” If your “why” is to be of service, then find ways to be of service every day and revel in them. If your “why” is to fight crime, enforce the law and arrest the lawless but realize your responsibility ends there. If your “why” is to earn a paycheck, then go out every day and be the best employee you can be.
Your “why” is yours. It is personal. Never let anyone else define it – and always be honest about it.
Here’s One More Reason to Love Being an Officer
One thing that attracts many officers to law enforcement is the desire to protect others. To help police officers secure and protect their gear and their families, California Casualty is sponsoring the Safe and Secure Giveaway. This year, three first responders will win a brand-new Liberty Safe filled with 5.11 gear. Enter here for your chance to win.
It may be hard to believe, but it’s time to think about school. Pretty soon, you’ll be taking those first-day pictures and sending your kids off for another year.
Here’s how to make the transition to your fall routine a painless one and ease your kids into a nice back-to-school routine.
Adjust your child’s bedtime.
Maybe you let your kids stay up a little later in the summer, and sleep in a little bit, too. (We did, too.) But it’s an easy fix to get them back on track.
Start by moving summer bedtime 15 minutes earlier each night. Keep that up until you’re back to your child’s school bedtime.
Not sure how to calculate the right time to go to sleep—especially if your child is pushing back at an earlier bedtime? Ideally, you want your child to get 9-10 hours of sleep, or at minimum 8, so set the school bedtime accordingly.
A bedtime routine, such as bath time and reading can help. So can having the whole family unplug before bedtime. Choose a spot where everyone can charge their devices overnight to manage your child’s screentime.
Pro tip: Buy your child an alarm clock. Have him/her set alarms for bedtime warnings and for morning wakeups. That way, it’s the clock, and not mommy or daddy, alerting him or her that it’s bedtime. An alarm clock has the added bonus of reducing dependence on a cell phone as an alarm.
Organize your child’s closets.
You have a growing child. Chances are, his or her fall wardrobe from last year doesn’t fit anymore. The end of summer is a great time to clean out your child’s closet. A clean and organized closet will help your child more easily pick out clothes as part of his or her school routine.
Have your child help you by sorting clothes that fit and don’t fit. Donate the ones your child has outgrown.
Make a list of the clothes that need to be replaced.
Organize the remainder of the closet to ensure easy access to shoes, clothes, and accessories. Clear out any items that don’t need to be kept there.
Go back-to-school shopping.
Once school starts again, schedules will become busy and it may be hard to find time to hang out together. Use back-to-school shopping as a special bonding time with each child.
Schedule shopping trips sooner rather than later or you could be caught up in last-minute, pressure-filled moments rather than enjoyable ones.
Shop for school clothes and supplies. Let your child choose his or her favorites, within your budget.
Follow up the shopping trip with a nice lunch or special treat like ice cream. Use the time to chat with your child about his/her thoughts on the new school year.
Make this a yearly tradition and you and your child will look forward to it for years to come.
Create a homework space.
Get your child thinking about school responsibilities by setting up a homework station. An inviting homework space might just entice your child to do his or her homework without nagging. (By the way, this is a good place for them to complete their summer reading if they haven’t done it.)
Find a place in your home without distractions. Ensure that it has good light and comfortable seating.
Equip it with the materials your child will need, such as pencils, pencil sharpeners, erasers, and paper.
Make sure no clutter makes its way to the homework station. It should remain well-organized with just the tools needed.
Set up clear expectations for homework. Reward a job well done.
Set a morning routine.
School mornings don’t have to be a stressful rush. With thoughtful pre-planning, you and your family can keep them under control.
Think back to last year’s routine, and make any changes that would help create a calmer, happier morning. Consider new age-appropriate responsibilities as children mature.
Make a morning list of responsibilities for each child. Provide simple easy-to-follow steps and discuss them with your child. Print them, laminate them and post them.
Rehearse the new routine, with lots of praise and encouragement. Adjust as necessary.
Plan school lunches and snacks.
This is your chance to get healthier and more creative with your child’s school lunches and after-school snacks. Involving him or her in the process will make your child more likely to eat it, too.
Research healthy lunch and snack ideas with your child. Write down ones that you both like.
Consider creative packaging such as bento boxes.
Create a snack station in your pantry and fridge where kids can grab granola bars or snacks, bags of fruit or veggies to add to their lunch or snack on when they get home.
Do a test run.
Chances are that your child is nervous about the new school year. It’s only normal. Try a practice day to get him or her more comfortable.
Visit the school and take a tour. Find your child’s classroom, the bathroom, lunch room, etc. (Make sure to call ahead and arrange this visit with the school. You may even get to meet the teacher.)
Let your child play in the school playground.
Set up a playdate with future classmates.
Do something fun to celebrate the end of summer.
Finally, it’s the end of summer. Plan something fun to commemorate it. This can be an annual tradition each year before school starts.
Plan a family beach day or favorite summer outing such as the zoo or amusement park.
Plan an end-of-summer get-together with friends. Host a barbecue and make s’mores.
Host an ice cream sundae celebration.
Let your child choose a favorite summer activity to close out the season.
Your kids are only young once. Enjoy every moment!
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Summer is the perfect time for outdoor adventures. Whether you like hiking, biking, swimming or camping, there are plenty of activities to enjoy and places to explore.
While we have fun, it’s also important to remember that sometimes our outdoor excursions come with unexpected risks. From weather to wildlife encounters, make sure you and your family take the right precautions to stay safe. Follow these tips as you enjoy the great outdoors this summer.
Tips for Water Safety
In the U.S., 11 people die from drowning each day, according to the CDC. Children ages 1-4 are at the greatest risk, but drowning is also the second leading cause of accidental death among children ages 1-14.
These tragedies can be easily prevented with simple pool safety and water safety measures.
Never swim alone. If possible, swim in the presence of a lifeguard.
Teach children to swim. Even toddlers can learn water survival skills, according to the American Academy of Pediatrics. But remember that swim lessons do not guarantee your child can protect himself/herself from drowning.
Designate a water watcher whenever your child is in the water. Avoid distractions, such as from phones. Drowning can happen in an instant.
Don’t let children play around pool drains or suction fittings.
Learn CPR in case you need it.
Wear lifejackets if on a boat.
Remember that swimming in a pool is different from swimming in a lake or in the ocean. There are currents and undertows.
Whether it’s a national park or a local trail, hiking is a popular way to connect with nature. Making the right preparations will help ensure that you can enjoy the scenery without worrying about injury.
Know exactly where you are going. Consult with experts who have been there on what you need.
Check the weather forecast and then recheck it. Bring any additional supplies you will need in case the weather turns.
Do not hike alone. Travel with someone else, and if you’re going to a remote area, try to travel with a small group
Know the nearest ranger station and the number in case you need help.
Do not go into an area marked closed.
Leave a copy of your itinerary with a trusted friend or family member. Include details such as your destination, the timeframe of arrival and departure, phone numbers of people you are with, specific trails and campgrounds, and even the car you will be driving. This will help in case you are lost.
Pack the essentials. These include a first aid kit, compass, flashlight, matches, knife, food, water, toilet paper, duct tape, trash bag, whistle, bug spray, sunscreen, and a solar charging power source.
Stay hydrated and know the signs of heat exhaustion. Infants and young children, as well as people over age 65, are at the greatest risk.
If taking your dog on a hike, make sure he/she is protected against fleas and ticks. Bring water for your dog and take care that he/she does not get overheated.
Tips for Camping Safety
Being close to nature means that many of the hiking safety tips, above, will apply. In addition, you’ll want to take these added precautions.
Arrive early so you can make camp before dark. Give yourself two hours of daylight to set up camp. Learn your campsite in the daylight so you have an idea of where things are before dark.
Don’t pitch your tent near the tallest trees in case of a lightning storm.
Build campfires in a safe area, away from trees, bushes, and other flammable objects.Beware of post-fire embers.
Do not leave food or garbage in the open.
Never approach or feed wildlife.
Know that If animals feel cornered, they could bite, scratch or attack. Wild animals may transmit rabies.
Practice good hygiene. Wash hands before handling food.
Many states require bicycle helmets for children under 18. But helmets are good protection for everyone.
Dress in bright colors so you will be seen.
Wear sunglasses to protect your eyes and sunscreen to protect your body.
Never ride with headphones or earpieces. You want to be able to hear what’s going on around you.
Choose routes that have wide roads or bike lanes. Observe all traffic laws and be aware of drivers.
Bring a patch kit in case you need to repair a tire or tube.
Stay hydrated. Bring water with you.
Carry some emergency cash in case you need it.
Whether you are traveling by car, plane, or RV always remember to travel safe and plan ahead of your adventure.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
It’s hot… but you’re not the only thing feeling the heat. Rising temperatures are not only dangerous for us; they can also wreak havoc on our vehicles.
As the summer heat bears down in the midst of vacation and road trip season, here’s what you can do to help better protect your car on and off of the road.
How to Prevent…
Tire Damage
Your tires expand and contract in extreme temperatures. That’s why you find yourself losing more air in the winter and/or having overinflated tires in the summer. In general, you will lose or gain 1 PSI (pound per square inch) for every 10-degree temperature change. This means in the summer you could easily gain over 2 PSI. Not keeping your tires at the right pressure can reduce maneuverability and cause a blowout resulting in an accident.
To avoid tire damage in the summer, check them every few weeks to make sure you have the correct amount of pressure. Proper summer tire inflation will decrease your chances of having an accident, give you a smoother ride, and improve your gas mileage.
It’s better to be safe than sorry- if you are driving to a vacation destination, even if you just checked your tire pressure, be sure to have a spare on you just in case.
Engine Overheating
While an engine can overheat any time of the year, the summer heat will increase your chances. The high temperature itself, the heat coming off of the asphalt, and the ambient temperature surrounding the engine all play a factor in your engine becoming too hot. Of course, there are other factors that could also cause your engine to overheat including leaks, coolant problems, radiator issues, or even a damaged water pump.
So, how do you keep your engine from overheating? Routine maintenance is key for a healthy engine that can withstand the summer heat. Get regularly scheduled oil changes, frequently check your coolant levels, and replace old belts and hoses.
Unfortunately, sometimes overheating is unavoidable- especially if you have an older engine. And if an overheated engine is not handled properly, it can start a fire or ruin your vehicle. If your vehicle starts to overheat, turn off the A/C and crank up your heat. We know this sounds bizarre in the summer, but it will pull heat away from your engine and give you time to pull over to a safe location. Next, shut off your car for about 15 minutes. Keep an eye on your temperature gauge and make sure it starts to drop. If you haven’t already, this is where you will need to check and add your coolant, if needed. Finally, after giving it a few minutes rest, restart your engine and take it to your local mechanic.
Weakened Battery
Summer temps can also suck the life out of your battery. The heat leads to the evaporation of vital liquids resulting in a weakened charge. This can lead to corrosion which will damage the internal structure of your battery.
A heat-damaged battery won’t last long, especially once winter rolls around. To keep your battery in good working condition during the summer and prevent any weakening, park in the shade, keep your battery clean, limit short trips, avoid using electronics when the engine is off, and make sure your batteries’ heat barrier is still in place.
Watch for signs of your battery failing. If your battery light is on or your engine is slow to start it may be time for a replacement.
Fluid Leaks
The sun can evaporate important fluids in your vehicle, like coolant and brake fluid. Summer heat can also blow a head gasket or cause your gas to vaporize. When gas turns to vapor it increases the pressure in your gas tank and could potentially crack your hose systems. A cracked hose can lower your fuel efficiency, and if a hose were to break it could destroy your engine.
Keep your car in the shade, consistently check fuel levels, replace old hoses and belts, and continue with routine maintenance to decrease your odds of a leak. If you see a puddle, stain, or other types of liquid under your car after it has been sitting, it’s often a sign that you have a fluid leak and your car requires attention.
Other Interior & Exterior Damage
The heat won’t only affect your vehicle under the hood. It can cause fading, cracking, and other damage to your dashboard, seat, and exterior paint. And any one of these could be a costly repair.
Save yourself the money and stress and keep the sun from damaging your vehicle by keeping up with routine maintenance and cleaning, and also avoiding leaving your car in the sun whenever possible.
To protect your interior always
Park in the shade when you can or use a sun-shield to protect your dash
Cover your seats and steering wheel with covers to prevent fading and cracking
Use detailing products to eliminate dust particles that could cause scratches
For the exterior remember to
Keep your car in the garage or covered when you can
Wash and dry your car often to get rid of debris that could fade your paint
Wax your vehicle to give added protection against harmful rays
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
