Health Magazine

Hydrate When Hiking

By Linda
Hydrate When Hiking

photo : unknown

Hydrate When Hiking…or skiing, skating, tubing and tacking!

Whether enjoying a winter wonderland snow sport holiday or summer sun scenic break, it always pays to think and drink long and hard to avoid dehydration.

Adrenaline charged activity coupled with high altitude; intense heat; or sub-zero temperatures, calls for more than just a glass or two of water!

The problem of dehydration

Intense or sustained activity takes its toll on the body’s level of hydration. When in high altitude settings or extremes of heat and cold, the loss of fluid from the system increases. Sweating in hot conditions is well recognised, but less obvious is the impact that cold temperatures have on fluid loss.

Dehydration not only decreases sporting performance, it also presents significant health problems. Sweating through heat, altitude or endurance performance, causes the heart to work harder and can result in a drop in blood volume. The impact of lowered blood volume in the system is to cause muscle cramps, dizziness and marked fatigue.

How to tell if you’re dehydrated

Everyone’s need for hydration during sporting activity, soaking up the sun, shivering in the snow – and especially when being active at altitude – varies. Factors determining individual hydration needs include:

  • differing levels of activity
  •  intensity of activity
  • and variability in perspiration.

The best and easiest test to take to determine whether or not dehydration is a problem, is to take a wee pee!

Light coloured urine indicates a satisfactory level of hydration, whereas dark coloured urine is indicative of dehydration.

Healthy Hydration

When participating in sports in high altitude places, it is particularly important to ensure that healthy hydration is taken. Whilst ordinary water is good, fluids containing electrolytes should be seriously considered to replace those lost through perspiring. Specialist sports drinks or electrolyte enriched tablets to add to water are a must for performance, endurance and healthiness, when undertaking any activity in extremes of temperature and at high altitude.

As a rough guide, during activity approximately 8-10 fluid ounces should be taken every 10-15 minutes. When undertaking prolonged activity (over 90 minutes) 8-10 fluid ounces of electrolyte enriched drink every 15 – 30 minutes is recommended.

Hydration following activity is also important to replace the fluid lost through sweating. As a rule of thumb, 20-24 fluid ounces of water should be taken for every lb weight lost during activity.

But beware…..

Although rare, it is possible to drink too much water!

Hyponatremia (water intoxification) reduces the sodium concentration in the blood resulting in a serious medical emergency. Symptoms include confusion, hallucinations, headaches, irritability, muscle spasms or cramps, nausea and vomiting.

So if you happen to be on holiday in Austria – for example, staying in this traditional rustic style all season holiday chalet - keep yourself well hydrated with the local specialist brews. And up on the mountain make sure you have ample hydration of the electrolyte kind!


You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Hiking in the Drakensberg Amphitheater

    Hiking Drakensberg Amphitheater

    The Drakensberg Amphitheater is home to the highest peaks in southern Africa, a UNESCO World Heritage site and offers incredible hiking opportunities. And if... Read more

    By  Expatgermany
  • When is EMF Dangerous?

    When Dangerous?

    The Dangers of Electromagnetic Fields (EMF)Electromagnetic fields (EMF) are fields that are created by electronically charged objects that are in motion,... Read more

    By  Blessed Self Healing
  • Photo of the Day: Hiking from Silverton to Rico, Colorado

    Photo Day: Hiking from Silverton Rico, Colorado

    The guests on our Telluride Trek enjoyed a little surprise yesterday. Snow! Mike Thurk shot this image while transporting the tour luggage between Silverton... Read more

    By  Ryderwalker
  • Hiking the Jochberg

    Hiking Jochberg

    The Jochberg is a popular day hike in the German Alps with views of both the Walchensee and the Kochelsee. You should go! Read more

    By  Expatgermany
  • When We’re Too Busy

    When We’re Busy

    Life is busy. Honestly, in a given week or day, there is more stuff flowing at us (in the form of information and opportunities) than we can possibly comprehend... Read more

    By  Caryschmidt
  • Remember When…

    Remember When…

    Jennifer Garner was a secret agent?Photo Courtesy: littlemisseverything.wordpress.comEver since my childhood, I wanted to be recruited by the CIA, wear sweet... Read more

    By  Karibestrycki
  • Wasn't Life Grand When...

    The new Disney channel movie coming out on Friday would be the highlight of your week.Littering would lead to crying Indians, and no one wanted that.Are You... Read more

    By  A Girl In Converse