HYDRATION


Water makes up 60% of our body and getting enough is critical to survival. We can only survive for a few days without water. Water serves several important purposes: it transports nutrients, the breakdown of water acts as a catalyst for our metabolic reactions (needed to provide energy), it is a shock absorber for our cells, and it helps to regulate our temperature.

Pre-hydrate before you begin your trip. Lattes do not count! Drink at every opportunity during the outing. Water is the fluid of choice, as it is most easily absorbed by the body. If you are out more than two hours and really exerting yourself, you may consider adding an electrolyte powder to your drink.

When the trip is over, rehydrate with fluids containing sodium. You are less likely to blunt the "thirst drive" and adequately rehydrate your body.

For activities that occur over several days you will need to have a way to get fresh water. In the winter this can come from melting snow and filtering it. When there is no snow, you will need to find a water source and filter it before drinking it.


  • Effect of physical activity, heat and altitude. Increased breathing rate, sweating, and higher altitudes will all increase the amount of water we should be drinking

  • How much do we need? The average sized adult needs around 3 liters of water per day, and this can increase to 4 liters with activity and higher altitudes

  • Electrolytes (sodium and potassium are the key electrolytes). Electrolytes are very important when it comes to hydration. Sodium helps to regulate your hydration (increases absorption) and helps your body retain more. Sodium and potassium both are important for regulating the movement of fluid into and out of our cells where it is needed

  • Hyponatremia. Too much water in our body. This occurs when we drink too much water without enough electrolytes. Hyponatremia is dangerous, and if allowed to become bad enough can severely impact your performance. Rule of thumb is to ensure that 50% of your fluid intake during activity includes electrolytes

  • Dehydration occurs when you don’t get enough fluid and your body loses the water it needs. Water loss can happen with low water intake, electrolyte imbalance, heavy sweating or breathing, and at higher altitudes

Signs and symptoms: headache, dizzy, cramping, increased heart rate, and/or decreased blood pressure (it feels like a hangover)

  • Caffeine – as a performance enhancer a lot of people drink caffeinated beverages or eat gels that have caffeine. It can increase your endurance capabilities. It does however make you pee more – so be sure that you are also drinking enough water and getting the electrolytes you need