For active outdoor lovers, dehydration is one of the most common ailments. It is possible for outdoor enthusiasts to not realize that they are dehydrated until they start experiencing more severe symptoms, at which point they become more difficult to treat. Knowing the symptoms of and how to deal with dehydration is important for keeping yourself safe while you enjoy your favorite outdoor activities.
One of the first and most obvious signs that a person is dehydrated is increased thirst, and the inside of the mouth may also feel dry or sticky. Another indicator is little to no urine output, or any urine that is passed being a dark yellow color. You can test your body’s hydration simply by pinching a small amount of skin into a fold and quickly releasing it; dehydrated skin will go back into position more slowly than skin that is properly hydrated. In more severe cases, an individual might experience sunken eyes, an elevated heart rate, lethargy, and even coma.
If you feel as though are you are becoming dehydrated, stop whatever you are doing and drink fluids. It is better to drink small amounts of fluid instead of quickly drinking a large amount at one time, as this can flush out electrolytes and actually make dehydration worse. Although drinking fluids will usually ease the symptoms of mild dehydration, more severe cases will need to be treated in a hospital through an IV.
To avoid becoming dehydrated, make sure to drink plenty of fluids before, during, and after your activities. You will need to drink even more in hot weather or while you are exerting yourself more than usual. Also keep in mind that children and the elderly are more prone to becoming dehydrated, so their hydration levels will need to be watched more closely when temperatures rise.
By keeping yourself well hydrated and taking frequent breaks during exercise, dehydration does not need to be a fear for outdoor enthusiasts. Sports drinks are a great choice in addition to regular water, as they are loaded with electrolytes your body needs to retain water.
