Hydration for Camping, Boating, and OHVing

Maintaining adequate hydration while camping and involved in related activities, such has hiking, OHV riding, boating, hunting, fishing, horseback riding, is essential to both comfort and good health.  Because of lot of our camping and related activities take place in warm or even hot weather, our hydration requirements are usually greater than normal.  However, hydration is still an important factor colder times.  You will still lose body fluids through respiration and perspiration even when the outside temperatures dip well below freezing.  The effects of dehydration can range from discomfort to coma and even death!  If you find yourself feeling really lethargic in hot weather, you probably aren't drinking enough water.  If your urine is more yellow than clear, you are definitely starting to get dehydrated.  When you start feeling thirsty you are beginning to get dehydrated.

It  may seem kind of counter-intuitive, but you can easily get dehydrated even when involved in water based activities.   Just because you are on or even in the water doesn't mean you are getting enough inside.  Even when boating or swimming you will need to drink plenty of water to stay hydrated and maintain your mental capacities and the strength you need for your activities.  If you happen to swimming in fresh, pure water you might be able to just take a few swallows now and then to quench your thirst.  But in salt water or water that isn't suitable for drinking you will need to bring along your own supply.  Most of us don't wear apparel for swimming that is conducive to carrying water so you should plan regular breaks to get a drink from a canteen, water bottle, or hydration pack you have close by in your vessel or on shore.

How much water should you drink?  You have probably been told to drink 8 glasses of water per day.  I'm not sure where that came from but I have heard it is NOT accurate.  The truth is that each person's need for water is different and even your need will be different from day to day, depending on activity, diet, medications,weather etc.  One starting point for determining how much water you need is to multiply your weight by 2/3 to get the number of ounces of water you should drink every day.  However that, even at best, is just a starting point.  A better guideline for whether you are drinking the right amount of water is the color of your urine.  If your urine is usually clear, you may be drinking more water than you need.  If it is dark yellow, you are definitely not drinking enough water.  Pale yellow urine probably indicates you are getting about the right amount of water.  If you are out camping and engaged in strenuous activities like hiking, swimming, or riding an OHV, keep an eye on the color or your urine and if it is darker or smells stronger than usual, drink more water.

It is not very common but is is possible to drink too much water.  When this happens it is called hypnoatremia or water intoxification.  Drinking too much water flushes the electrolytes out of your system and then your body can't really use any water.  Symptoms include drinking when you aren't thirsty, headaches, cramps, swollen lips, nausea, swollen feet and ankles, and even unconciousness or coma.   Treatments may include cutting back on how much water you are drinking, taking diruretics to get rid of excess water, and sodium replacement.  If I thought I was drinking too much water I would first probably switch to sports drinks to try to restore electrolytes in addition to cutting down on fluid intake.  Water intoxification can be serious and may need to be diagnosed and treated by a doctor.  In extreme cases it can even be fatal!  Known fatalities are mostly linked to water tortures but it has been known to occur from someone over drinking water, usually the result of some kind of medical/chemical reaction.  Illegal drugs such as Ecstasy are believed to create unquenchable thirst which can lead to water intoxification.  I have seen elderly people suffer from hypoatremia from simply drinking a lot more water in a day than they are used to consuming.

When you begin to feel thirsty, you are already starting to get dehydrated.  To avoid dehydration start by pre-hydrating your body prior to your activities and then drink plenty of water throughout the day.  When dirt biking we start drinking plenty of water and sports drinks at least the day before our planned rides.   For sure there is a trade off between drinking enough water and too many nocturnal trips to the restroom.  It may take some experimentation to work out what works best for you. Then be sure to drink enough water or sports drinks during your activities the next day. You won't want to "tank up" on liquids just prior to physical activities.  Too often it can cause serious stomach distress which sometimes results in throwing up everything you just drank!  Not pleasant nor a very effective way to stay hydrated.  The best way is to take frequent sips of water or your favorite electrolyte frequently throughout the day.  A hydration pack, like a Camelbak, is a handy way of easily getting the water you need without interrupting what you're doing..While having enough water is the biggest concern, you will also need to maintain a proper balance of electrolytes to ensure comfort, performance, and good health.  One of the most important electrolytes is salt and it is one of the first to get depleted through perspiration.  You can buy salt tablets that are convenient to carry during activities.  How much salt do you need?  That will depend on several factors, including your body size, outside temperature, level of perspiration, and amount of activity.  You might be able to find some guidelines via online research, but it may be best to check with our doctor so you get enough but don't over do it.  Too much salt isn't good for you.  Isn't it interesting that salt is composed of two deadly poisons:  sodium and chlorine.  The scientific name for salt is Sodium Chloride.  Either component taken by itself will kill you but you need the compound to live.  Some researchers believe it is more than a coincidence that the percentage of salt in your bloodstream is almost same as it is in the ocean.  If you become extremely dehydrated and require medical attention, one of the treatments will be to give you a saline solution (salt water) intravenously to quickly restore hydration and electrolyte levels.  However, drinking salt water is not usually a good idea, only if you are experiencing symptoms of dehydration such as heat cramps. Trying to drink salt water to simply quench you thirst will result in stomach problems and even more dehydration as your body works to process the salt.

If you find yourself feeling particularly lethargic or weak during hot weather, you are probably starting to suffer from dehydration.  Drinking plenty of water will probably restore your energy levels.  By the way, as mentioned above, it is best to drink small amounts frequently rather than gulp down a whole bunch at once.  This is especially true if you are involved in vigorous physical activities where a large amount of cold water in your stomach could cause rather severe pain and discomfort.  While ice water is particularly appealing in hot weather you're better off sipping room temperature water when  you start getting dehydrated, but keeping a glass or other container of ice water handy throughout the day may encourage you to drink more.  I even like to crunch and eat the ice, but I was told that might be a symptom of low iron in my blood!

Drink small amounts of fluids frequently, especially during very hot weather and/or strenuous activity.  Don't wait until you feel thirsty and then chug-a-lug a whole lot of liquids.  Maintaining your fluid levels by small drinks throughout the day works much better and you will be far more comfortable.   That's one reason I like to wear a Camelbak style hydration pack when dirt biking -- I can take a few sips of water any time I want.  You REALLY don't want to chug down a quart of cold water and then do something physically demanding, like running or agressively riding a dirt bike or a horse!  That is a good way to feel really sick to your stomach really quickly and you'll be likely to loose everything you drank very quickly through vomiting.  I usually add ice cubes to my Camelbak when I fill it each morning and I wrap it in piece of bubble foil insulation cut from an old windshield sunscreen to help keep it cool out on the trail.  The reflective surface protects the dark fabric from absorbing heat from sunlight and the bubble foam helps keep the bladder cool.  However, it is seldom still icy cold when I consume it on hot desert rides.

What you drink is as important has how much you drink.   Good old water is the best source of hydration, followed by sports drinks that replenish lost electrolytes.  However some sports drinks contain excessive amounts of sugar or artificial sweeteners.  The negative affects of too much sugar are pretty well publicized, but the side affects of artificial sweeteners are less well know.  I have been told that one of man problems with the popular sweetener aspartame is that it blocks the release of lactic acid from the blood stream, creating muscle fatigue.  Avoid high caffeine drinks like colas and avoid alcohol.  The are both diuretics, which speed dehydration.  Soda and beer also contain significant amounts of sugar that can also be unhealthy.

A frequent and painful early symptom of dehydration is heat cramps.  These usually occur in the arms and legs but can affect just about any muscle, like those in your throat or even your tongue.  They are like really bad charlie horses.  For immediate relief try stretching the offending muscle if you can.  Sometimes you may get cramps in both the front and back of your arms or legs and then it is impossible to stretch out one without aggravating the cramping in the other.  When that happens, about all you can do is find the most neutral position and have someone bring you some electrolytes to drink.  We've found that dill pickle juice works very well, especially if you hold some under your tongue before you swallow it so it can be directly absorbed into your bloodstream.  If you don't have pickle juice, drink a little salt water.  A teaspoon or so in a glass of water should be about right.  To avoid heat cramps altogether, drink plenty of water and sports drinks throughout the day to maintain your fluid and electrolyte levels.  Heat cramps usually don't require professional medical assistance but you may have some muscle soreness for a few days.

The next level is heat exhaustion.  The first symptoms of heat exhaustion include heavy sweating, cold, clammy skin, fast pulse, and nausea and vomiting.  It may also include dizziness and headache and may include heat cramps.  If you or someone in your group shows these symptoms, they need to cooled down and given fluids as soon as possible.  Heat exhaustion may require professional medical attention if it is not addressed quickly or goes on too long or the patient doesn't respond to cooling and liquids.

Symptoms of more severe dehydration called heat stroke will include hot dry skin (when you stop perspiring you are dangerously dehydrated and your body can't cool itself).  You may become nauseous, dizzy, and get headaches.  If you or any of your companions exhibit these symptoms, you need to cool them down and get some fluids into them as quickly as possible.  Severe dehydration can lead to unconsciousness, coma, and, eventually, even death.  Douse or spray a severely dehydrated person with cool water and encourage them to sip water.  An unconscious victim will require intravenous liquids so seek medical attention as soon as possible.   Heat stroke typically requires professional medical assistance to avoid serious long term damage.

Avoid dehydration by pre-hydrating before any strenuous activity on hot days and then drinking plenty of water throughout the day.

There are several convenient ways to carry water with you during your activities so you can drink as much as you need throughout the day.  Bottled water comes in handy sizes and a lot of backpacks and fanny packs have special outside compartments to keep them easily accessible.  There are also carriers designed specifically to hold bottled water that can be worn slung over a shoulder or around your neck if you're not wearing a fanny pack or back pack.  Some are even made of neoprene to insulate the bottle to keep the water cooler.  Here are some examples available from Amazon.com. Water bottles come in both single use and multi-use varieties.  When you buy bottled water it normally comes in a disposable container.   Multi-use water bottles usually offer extra features such as being insulated, having closable tops, handy carrying handles, and built-in straws.  There are some reports of toxic chemicals from single use bottles leeching into the water when they are used for an extended period of time.

Canteens have been used for many years by campers, hikers, scouts,soldiers, and cowboys to carry water.   The come in various sizes, shapes, durability, and ways to be carried.  Here is a typical boy scout canteen, with a carrying strap to sling it around your neck and/or over your shoulder:
                                                   


                                                 
Here is an army style canteen that is carried on your belt:




                                                       

Blanket style canteens are often used when horseback riding, but are often used by hikers too.  They come in various sizes ranging from less than a quart to a gallon or more.  The blanket covering can be wet so that evaporation helps cool the contents.  You can carry them via the neckstrap, but if you take advantage of keeping the blanket wet to cool the water you will have wet spot on your clothing where the canteen rests.

                                                    

My favorite water system for outdoor recreational activities like dirt biking is the Camelbak Hydration pack.  These are soft back packs with a vinyl bladder inside and a tube from which you can suck water directly through a "bite valve" that keeps it from leaking out between drinks.  I add a Velcro tab to the bite valve and a mating tab on the center of my chest protector so keep the tube handy for use while riding.  Sometimes it takes some extra glue or even a tiny cable tie to  keep it in place.  If you can't get the Velcro to work, just tuck the bite valve in the side of your chest protector.  Here is an example of a Camelbak hydration pack:

                                                   
If you use a Camelbak you may want to pre-cool it to keep your water cooler longer.  However, don't freeze it.  The ice will block the drinking tube and it will probably be several hours before you will be able to drink from it.  The best way I've found is to empty out any stale water, fill the bladder with ice cubes, then continue filling it with as much water as it will take.  Doing this my 70 ounce Camelbak gives me ice cold water for 8-10 hours even in air temperatures hovering around 100°.  To help keep it cold I wrap the pack itself with a reflective windshield cover.  The reflective surface together with the little bit of foam insulation helps keep heat from both the sun and from my body penetrating the pack and warming the water. 

What hydration system you use will depend on the kind of activities you will be participating in and the budget you have for acquiring a system.  Small canteens are relatively inexpensive; large hydration packs will cost several times as much but will carry more water more conveniently.  The most important thing is that you make sure you always have an adequate supply of water.

You can fill your canteens or hydration packs with water or with sports drinks.  However, if you fill them with sports drinks you will have to make sure you clean them out regularly to avoid spoilage or sticky deposits.   In many, many years of dirt biking in the Mojave Desert I have found water to be the best source of hydration on the trail.  Then I consume some sports drinks when I return to camp to balance my electrolytes.  Water is far more refreshing and avoids the sticky aftertaste that often accompanies sports drinks.  I definitely do not recommend filling canteens or hydration packs with sodas!  First of all, sodas are not ideal sources of hydration, especially if they contain caffeine.  Secondly, the bouncing of the container will make the soda fizz, possibly leaking out and quickly losing all the carbonation so it goes flat.  If you're out on the trail for any time, the contents of your hydration container is going to get warm and warm, flat soda is disgusting and not something you will likely drink very much of.  Water is the best thing to fill your hydration system -- and your body -- with.  It is even still healthy and refreshing when it is luke warm.

Having plenty of good tasting drinks you enjoy on hand is a god way to stave off dehydration.   Water is the very best, with sports drinks that replace lost electrolytes coming in second.  Caffeinated and alcoholic beverages should be way down the list and avoided or used only in moderation.  Both are diurectics that will cause you to lose hydration.  Typical sodas may deliver a lot more calories than you might like to consume while sitting around and relaxing around camp.  Diet sodas probably have artificial sweeteners that can have very unpleasant side effects.  For example, as mentioned above,  the popular sweetener "aspartame", found in many "diet" products, blocks the transfer of lactic acid out of tired muscles.  It is the accumulation of lactic acid that makes your muscles ache and feel fatigued.  Not a good way to recuperate from strenuous activity.

Whatever type of container you use for hydration you will want to keep it clean.   Those used only for water usually need little maintenance unless they have been contaminated.  If the water begins to get cloudy or smell bad, you will want to clean and sanitize your canteen or hydration pack.  A canteen can be sanitized by filling it with water and adding a few drops of unscented chlorine bleach.  Put on the cap, shake it well, and let it stand for a few hours.  Then dump it out and rinse it until the chlorine smell is gone.  Rinsing it with a solution of water and baking soda can speed removal of the chlorine smell.  Hydration packs can be cleaned in essentially the same way but the drinking tubes sometimes require additional cleaning with special little brushes.  You should be able to purchase a hydration pack cleaning kit where ever hydration packs are sold.  They aren't cheap but neither are they terribly expensive and they will make cleaning your hydration pack a lot faster and easier.  Your taste buds will thank you!

Drink up!