A Guide to Hydration Systems

Staying hydrated in the outdoors can seem a low priority. You're out enhjoying the view, your run, or your walk and thirst strikes!

You want to ignore it and carry on with your day. Sadly, our bodies don't care what we're doing or looking at, they know what's best.

Dehydration

Dehydration occurs when your body loses more fluid than it can take in. Leading to a state where you don’t have enough water, or any other fluid, to function properly. This can happen through various ways, like sweating, breathing, and urination.

Symptoms of Dehydration can vary depending on the severity and sometimes it can become life threatening, so be sure to prepare for any activity where you may be losing fluid over a short amount of time.

Whilst exercising in the outdoors, or travelling in the sun, you need to stay hydrated so as to avoid dehydration. For the UK, you need an extra 2 pints of water on top of the recommended 8 glasses for exercise, and this rule should apply for hot countries as well.

Don’t wait until you’re thirsty to drink.

Dehydration Prevention

There are 4 ways of hydrating yourself when you are on the move and far from the nearest tap. What you choose should be based on your time away adventuring, and how much weight you can cope with: A hydration pack, a water bottle, a waist pack that holds a water bottle, and detachable hydration systems that can be added to a standard bag.

Hydration Packs and Waist Packs

Hydration packs are ideal for fuss free hydration, whatever activity you’re doing. Hydration packs are styles of bags that can provide water pouches inbuilt, with attached tubes for on-the-go supping.

Choosing the Right Hydration Vest for You

Follow these 4 steps when picking you hydration vest/pack:

Water Bottles

Water bottles are perfect for having a low-cost way of keeping yourself hydrated. Styles vary, from simple plastic bottles to high-tech stainless-steel creations that won’t drip or spill. Whatever your passion in the great outdoors, a sturdy water bottle is ideal if you’re close to a water supply.

If you’re headed further into rural areas with no clean or safe water likely to be available, your best bet is to try a hydration pack instead. Look for a water bottle with an ergonomic fit, such as hand gripping areas, or anti slip functions, so you can stay hydrated even when wearing thick gloves.

Another benefit of a water bottle is it’s easy to clean style. Most water bottle can be popped into a dishwasher, so you can avoid using special brushes or equipment to get a clean shine on your bottle. As with hydration systems, look for anti-microbial, or anti-bacterial linings and treatments in your bottle, so it can fight off mould for longer

Signs of Dehydration

When a certain percentage, over 10% of body fluid loss occurs, blood can stop circulating. Thirst is the first sign of mild dehydration, anywhere from 1% of overall body fluid loss to 5%, but this can also be accompanied by dry skin, darker urine, feeling tired/weak and shivers.

Signs of Severe Dehydration

All of the above symptoms, plus: Cold feeling, quick heartbeat, sunken eyes, low blood pressure and a wrinkled appearance.

Rehydrating and Replacing Electrolytes

Rehydrating is important, not only in terms of the volume of fluid, but the type of fluid. When the body sweats, it loses electrolytes, the natural salts found in our bodies. Too many lost electrolytes can damage the bodies’ cells, and can lead to death, or at least an unhealthy level of water intoxication.

Along with lost salts, a dehydrated body will also be low on natural sugars, so you should look for a blend of salt, sugar and fluid as soon as possible. Sports drinks allow electrolytes to be replenished safely, but small meals and salty foods also work well. For severe dehydration, past self-care, seek medical assistance.