Hydration: Critical Care

On a hot summer day, a pleasant walk on a trail can turn into a bad situation and exhaustion. A moment of leisure can become a pain. To make sure that doesn’t occur, one of the most important measures is to keep the body hydrated, especially in long-term activities.

Hydration: Critical Care

Water corresponds to 60% of our body, so we need it to live. With a proper hydration, the heart pumps blood better, the body stays cooler and the muscles receive the energy they need to move around. But a good hydration starts before the activity. The body needs time to tissues absorb fluids, so it is recommended that you drink about half a litre of water at least 1 hour before starting any physical activity.

Hydration is directly related to the sweat. As the higher the temperature and the relative humidity of the air, the more your body heats up, and with it requires more amount of water to cool it and dissipate heat through sweating. Soon, the more sweat more water lost from the body. As we need the water to ensure the proper functioning of the body, to preserve physiological functions, to transport nutrients and to regulate body temperature, as has been said, it is imperative to be properly hydrated.

We should not expect the seat appear to drink any liquid. The body, in this case, gives a late sign. When we feel thirsty means that we are already in the process of dehydration, and worsening of the frame can lead to fatigue, headache, nausea, and even accelerated heartbeat, chills, inability to sweat and reddish forehead. Often, just in the middle of a hike we discovered that the water we carry is not sufficient for the duration of the activity. So it is essential to calculate the distance to be travelled and the average time it will take. Ideally, consume approximately 200 ml of water every 20 or 30 minutes. So, just do the math and figure out the amount of water needed for its activity.

But it’s not just the water that hydrates. Drinks containing sodium are more easily absorbed by the body and with carbohydrates have the advantage of providing energy, which can help improve performance during a walk, for example. Activities lasting over 1 hour and a half require more than hydration. In these cases, the isotonic drinks (sport drinks) like Marathon or Gatorade are highly recommended, as well as moisturize provide energy, vitamins and minerals. It is not advisable to take drinks with caffeine, such as coffee, tea and soft drinks like Coca-Cola, because they have a diuretic effect and can leave the body more dehydrated than before.

The excessive loss of sodium leads to hyponatremia. The symptoms are very clear: weakness, cramps, extreme fatigue, nausea, disorientation and lack of coordination. The lack of treatment, i.e. not sodium intake, can lead to acute problems such as epilepsy, pulmonary edema and shortness of breath. The main factors that lead to hyponatremia are excessive sweating, sweat already holds high sodium concentration; and excessive intake of water, which will make you urinate more and, therefore, lose s dio too. In this case, the isotonic drinks are good alternatives to sodium replacement.

According to digopaul.com, hydration should be maintained after physical activity, too, to replace the sodium, potassium and carbohydrates lost during your adventure. The intake of an isotonic or coconut water falls very well at the end of the activities. And to find out if your body is well hydrated just to see if the color of your urine is yellow of course and if you are urinating several times a day. Very easy, right?

Own clothing and equipment

Currently there are clothes and equipment that facilitate and stimulate the hydration, being so much used by who does outdoor activities. Dry tissues, for example, allow the evaporation of sweat and does not retain water, drying up easily.

The Trails & Directions has various models of bags that allow the use of flexible canteen (Canteen 7 Hidrat), with a capacity of two litres of water. Everyday backpacks and mixed as Crampon Hidrat 10, the Anaton 18, and as the latest freighter Crampon 68, among others, have internal compartment for the canteen, Hidrat with structure to pass the hose that connects the canteen at the mouth of the user. So, lets drink water even if on the go, without having to stop the activity or open the bag.


Such equipment with hydration system are increasingly used by cyclists, climbers and hikers. In addition, the canteens are available Hidrat camel, Spanish and the bottle Dromedar. That is, no shortage option for those who want to take care of health, keeping yourself hydrated.