08 Apr, 2024
Staying well-hydrated is essential for well-being and feeling alert and energetic on the trails. Keeping your body hydrated in any climate or temperature can be challenging, but when temperatures decrease, we may not feel as thirsty, which can often lead to dehydration. Dehydration occurs when the body lacks sufficient fluids to function correctly and maintain high energy levels. Regardless of outside temperatures, staying hydrated throughout the year is crucial. The body's response to cold weather and why staying hydrated is essential: When the body sweats, urinates, or defecates, it results in water loss. Recognizing sweating in colder weather can be challenging, so remaining aware is vital while bundled up in your snowmobile gear. Even if you typically don't sweat, water loss through the skin can still occur, and dry indoor heating can lead to dehydration without you noticing. Dry air can increase a human's breathing rate, along with the loss of humidity, resulting in respiratory water loss. Higher altitudes can also magnify these losses. Insufficient water intake not only leads to dehydration but also amplifies the risk of health issues such as kidney stones, urinary tract infections, and constipation. Up to 70% of the human body is water, which regulates everyday bodily functions. Water is essential for transporting nutrients, eliminating waste, supporting the immune system, hydrating tissues and organs, maintaining blood pressure, and regulating body temperature, crucial for preventing hypothermia during winter outdoor activities. Signs of dehydration: The first and obvious sign of dehydration is feeling thirsty. Other indicators include dark-colored urine, constipation, dry mouth, chapped lips and skin, headaches, difficulty concentrating, irritability, dizziness, and a rapid heart rate. Infants and older people are particularly vulnerable to dehydration. Seeking immediate medical attention is necessary if you experience decreased urine output, a fever between 101-103°F, or diarrhea lasting more than two days, as these are signs of severe dehydration. How much water is sufficient? Determining necessary water intake depends on the individual. Various factors should be considered, such as age, sex, activity level, altitude, weather, and overall health. A primary method to calculate minimum fluid requirements is to halve one's weight in pounds; for example, a person weighing 150 pounds should aim for at least 75 fluid ounces daily. To simplify, most men should maintain a regular intake of about 15 cups per day, and women should try and maintain an intake of around 11 cups per day. More is required for recreational and outdoor activities. While most people can maintain proper hydration with sufficient daily water intake, those experiencing heavy sweating, prolonged exercise, or significant fluid loss from fever may require sports drinks or electrolyte replenishment . Electrolytes and extra sodium are essential in staying hydrated when participating in more rigorous activities such as snowmobiling. The relief factor: At times, it can be inconvenient when nature calls while riding. If you are an avid snowmobiler, you already know this. It seems counterintuitive to work on staying hydrated when you need to keep using the woods as a pit stop. Below are some recommended tips on hydrating before and after you hit the trails so that trailside stops may be less frequent. It’s good practice to be mindful and respectful of fellow riders by jumping off the trail if you cannot make it to a public facility. Female nature enthusiasts find funnel devices easy and convenient for unplanned pitstops. There are various brands on the market today from which to choose. Hydrating tips: Start hydrating for several days before riding; at least 2 or 3 liters daily for a week. The "camel-ing up" method preps the body and helps hydrate your organs and veins. Continue water intake before and especially after each ride. Warm fluids like herbal teas or broths should be considered if plain water is unappealing. Flavor plain water with lemon and lime. Other fruits and unsweetened flavor packs are also good options. Electrolyte packets and beverages, such as coconut water , can be added to plain water or purchased for individual consumption. Sip from a portable water bottle throughout the day to encourage hydration. Water-rich foods can amplify hydration. Suggestions include leafy green vegetables, citrus fruits, melons, tomatoes, cucumbers, and homemade soups. Limit caffeine intake. Too much caffeine can contribute to dehydration. To prevent dehydration, consume an equal volume of water per caffeinated drink. Alcoholic beverages can quickly lead to dehydration and the risk of hypothermia. Try replacing alcohol with mocktails while stopping food/drink along the trail system. Ride responsibly! It's never a good idea to consume alcohol and operate a snowmobile. Establish a hydration routine, starting with a glass of water by your bedside and aiming to drink a certain amount throughout the day. Implementing these strategies and prioritizing water intake can help you maintain hydration and overall health during winter.