How to Avoid Dehydration on the Trail
Filed Under : Safety & Survival Tips by SummitBlog
Apr.29,2012Guest Author: Lynny Young
Best Laid Plans
When planning for a hiking or exploration trip, I recommend implementing a hydration plan as part of your trip preparations. While most people can rely on thirst to trigger the need to replenish their bodies with water, thirst is a indicator of dehydration. Plan to carry a hydration pack, canteen, water bottle(s), or sport drink(s) for continual hydration. Proper hydration starts before you embark on your trip.
Temperatures Rising
Why is water so important for safety on the trail?
When you exert yourself physically through exercise or sport, your circulation system quickens the pace to speed up the delivery of fluids and oxygen to your organs and muscles. This increase in exertion causes and increase in your body’s core temperature. Yes, in that moment, we are all hotties! If your royal hotness is properly hydrated, the quickest way to expel the heat is through good ol’ sweat which cools the tissues beneath your skin.
Okay, I will admit it! I dislike being sweaty. In fact, my lack of love for sweat is part of the reason I gravitate towards swimming, kayaking, and water zumba. However, my marbles are all firmly intact, and I am well aware no one ever looks sexy lying on a stretcher experiencing heat stroke. There is zero chance, zip, that Dr. Dreamy will be administering my IV. Did I just hear all them men scowl with disgust? Okay, Okay! Insert image of your favorite nightingale. 🙂
How much water do you need?
Back to basics. Depending on your body’s unique needs, you may need to drink 8-10 ounces of water or sport drinks every 15 minutes when crushing it outdoors! Drinks that include small amounts of sodium, chloride, and potassium improve the quick absorption of water by the intestines. This is key in speeding the replacement of water in your blood. There’s a reason we’ve been watching football gladiators guzzle down Gatorade for years: Pro athletes’ bodies take a beating and they must hydrate to cool down fast!
Symptoms of Dehydration
So, aside from major thirst, how will you know if you or your trail mates are exhibiting symptoms of dehydration?
Look for signs of:
– Fatigue
– Loss of Appetite
– Flush Skin
– Heat Intolerance
– Dry Cough
– Dark Urine
Urine? Yes, the color of your urine is one of the fastest ways to determine if you are dehydrated. Clear, wheat color, or light yellow urine indicates safe hydration levels. Darker or brown urine indicates your body’s water levels are depleted.
Be a good trail buddy!
If you or a trail mate exhibit any of the above symptoms, find shade, cool your body in a lake or a stream, and drink water and/or sport drinks to regain water loss. Seek medical attention immediately for yourself or others if warranted.
Proper hydration is a very simple holistic approach to ensuring you will be ready for your next adventure as quickly as possible.
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| Gatorade $1.19/Pouch | Hiker Pro Microfilter $79.95 | Micropur Tablets $9.95 |
Tags : Dehydration symptoms, Hiking, water
