Hydrating for High Altitude

I had a conversation with my daughter after her first day in swim camp at the University of Florida, when her response to my question about how camp was going began with its so hot here! I quickly went over how important it was going to be for her to stay hydrated and to really drink a lot of fluids while at camp. Then just today while I was on the golf course, I realized that I didnt need to go to the bath room once all morning, this too is a sure sign of not being properly hydrated.

The recommendation is that we should be drinking 8- 8 oz. glasses of water a day in order to keep ourselves hydrated. With my experience I find that this is very difficult to do. Where did the 8-8oz glasses of water come from? There is actually no scientific evidence pin-pointing a research project showing us that the human body needs "8" - 8 oz glasses of water. In fact the research has shown that the average person will lose approximately 1 liter of water a day. That is only 4-8oz glasses of water, so drinking 4 to 8 oz of water a day should be more than enough to replenish any hydration deficit. If you are exercising then the deficit amount lost will increase therefore you'll need more.

Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles. Drinking fluids serves a range of purposes in our bodies, such as removing waste through urine; controlling body temperature, heart rate, and blood pressure; and maintaining a healthy metabolism. Without it, the body begins to shut down. Symptoms of severe dehydration include altered behavior, such as severe anxiety, confusion, or not being able to stay awake, faintness that is not relieved by lying down; an inability to stand or walk; rapid breathing; a weak pulse; and loss of consciousness.

Since we are living (or possibly visiting) at an elevation between 7 to 8,000 feet, we must recognize the symptoms of dehydration. Its the primary culprit for high altitude sickness, something that many of us will experience or have the pleasure of dealing with due to family, friends and visitors this summer. Dehydration puts more of our visitors in the emergency room than any other ailment. Signs of moderate dehydration include; low energy levels (or fatigue), headaches, cramping, dry mouth, decreased urination, light headedness, irritability; it can trigger short-term memory loss, trouble with problem solving and difficulty focusing and a rapid heartbeat. Remember that sickness in any form, whether it is because of high altitude, the flu or just a common cold, can cause severe vomiting or nausea which results in dehydration. Not drinking (anything) will cause dehydration.

Whats the scoop on all drinks in general? Caffeinated drinks have also been forbidden in the consumption equation. At a study conducted at the University of Nebraska, they found that the men exercising while replenishing with either water, coffee or caffeinated colas found no difference in their individual dehydration levels.

For most of us, if we drink 4 to 8 glasses of anything we will be hydrated properly. Ive always encouraged you to follow every drink with an equal amount of water, its easy and an efficient way of keeping hydrated. Many of our foods (i.e. soups, salads, yogurt, watermelon, oranges) contain higher water contents which is another good way to increase your hydration level through the foods you eat.

Drinking more water definitely has some benefits, for instance men who drink more than 10- 8oz glasses of fluids have a 49% lower incidence of bladder cancer, and 8 - 10 glasses of water could significantly ease certain pains in your body, 5 glasses of water decreases the risk of colon cancer by 45% and reduces the risk of breast cancer by 79%.

We need to take fluids; the rule of thumb is that you should urinate at least every 2 to 4 hours and your urine should be light in color, not dark yellow.

 

Deborah Holmes

July 7, 2009