Our body is a complex and fragile mechanism. Its natural work requires several preconditions: favorable conditions of atmospheric pressure and heat, a sufficient amount of food and liquid, various trace elements and vitamins. It is enough that one of these conditions is violated, and the body goes out of balance, begins the processes of balancing the deficit or an excess of something. If these processes continues for a longer period, it can have serious consequences for the human body. Of particular importance among them is dehydration. More than 65% of our body is made up of water. That is why water is extremely important for our body. Thanks to water, nutrients dissolve in the blood and enter our cells. Therefore, with a lack of water, the body does not receive enough nutrients and gets tired quickly. This is what we call dehydration. It happens when the amount of fluid that your body looses exceeds the amount of fluid it receives. Our body loses fluid from sweat, breathing, secretion.
Water in human body
Dry air in high altitude conditions contributes to dehydration. When we inhale a dry air it “absorbs” moisture from our body, and when we exhale the moisture leaves our body with the breath. But most of the body liquids are lost during sweating or vomiting and even because of diarrhea. These are problems that may occur during difficult mountain trekkings. Therefore, you should remember that in such situations the injured person is especially vulnerable.
During intensive physical work, especially during cyclic sports (running, hiking, cycling, swimming), our body loses various trace elements more intensively: salts, electrolytes, which are very important for metabolism. After all, it is the minerals that are responsible for regulating the rate of fluid absorption by the cell membrane, and for the process of dissolution of water in the blood. If these substances are not enough, the body begins to weaken, the metabolism is disturbed. Also, it contributes to the development of other diseases, such as hypothermia, sunstroke or mountain sickness.
How does Dehydration Occur
So, when can we assume that the body is dehydrated? How does dehydration occur and how to deal with it?
Dehydration can be conditionally divided into three degrees:
- Mild – 3-5%
- Moderate – 6-9%
- Severe – more than 10%
To be clearer, simply use this thought: you should not be thirsty. If you are thirsty, then dehydration has already started. The easiest way to avoid this is to drink water in small sips during any activity.
During moderate dehydration following symptoms will appear:
- Thirst
- Dizziness and headache
- Hangover
- Dry mouth
- Weakness, fatigue
- Frequent and shallow breathing
- Fast heart work, 100 cuts per minute in a calm state
- Decreased body temperature, especially in the limbs
If you notice all these symptoms, then the situation is getting worse and can lead to serious pathological consequences. You need to immediately stop climbing, rest under the shade and try to restore the body’s water balance.
How to Avoid Dehydration
As we already know, it is much easier to prevent something than to get rid of the consequences later. Prevention from dehydration is easier than from any other phenomenon. Drink water, just drink water constantly!
To make it more clear just follow these steps:
- First of all, drink plenty of water before the start of the trip, in order to have a supply of water in the body in advance and not to lose it at the very beginning of the trip.
- While walking, drink water in small sips every 10-15 minutes to maintain water balance. If you do not drink water for a long time, and then drink too much water at once, this can lead to the opposite effect, since the body does not have time to absorb such amount of liquid. Drink water according to the principle of drip irrigation.
- Remember to drink water during break stops. Pause is a great time to refill the body’s water supply.
- Use a hydration bag with a long tube as long as you are lazy and don’t want to take a water bottle out of your backpack every time.
- Use isotonics and other sports supplements. A little later we will talk about them in detail.
- Watch the color of urine. In normal condition, it should be almost colorless. If the color darkens, then you are dehydrated. Exceptions are those cases when you take a vitamin course or other medications, or if you have a specific disease with similar symptoms.
Isotonics
We have already talked about isotonics in other articles and mentioned their importance. Nevertheless, in this article we decided to study this topic in more detail, as many people believe that any supplements, medicines or vitamins are “chemistry” and are harmful to human health. But why are they harmful? How do they harm? What makes them harmful? No one can give a solid answer.
Performing active physical work, the body loses a large amount of minerals and electrolytes, along with sweat. Their presence in the blood plays a very important role. Thanks to them, water is more quickly and efficiently absorbed into the cell membrane. They also regulate the work of ganglion, muscle contraction, metabolism.
The deficiency of isotonics causes fatigue, uncontrolled cramping, loss of coordination, and, in the end, even loss of consciousness. The fact is that dehydration occurs even if you drink water. In some cases, plain water is not enough to restore the lack of fluid. Often, during trips, you may experience dizziness, headache, a sense of hangover. This is dehydration.
The body needs help to fight this. Here isotonics come to aid. They are presented in the form of a powder or tablets that dissolve in water. The main components are: salts, various minerals, electrolytes, soda. Some isotonics also contain additional vitamins, simple carbohydrates, amino acids. All this will keep you on your toes before you you’ll have dinner in the evening camp.
You should drink isotonics about 20 minutes before the start of physical activity. Then continue to drink in small sips throughout the entire trip. After the activity is completed, you need to continue to drink isotonic, so that your body doesn’t have a loss of trace elements and fluids.
If you follow these simple rules, your body will not face dehydration. And remember that following these rules is very easy, repeat this until it turns into a habit.
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