Safe Summer Kayaking & Canoeing: Stay Hydrated!
Water, water everywhere…and not a drop to drink. Yeah, unfortunately for most rivers, lakes and streams, we can’t drink the water we love to paddle in. So when we’re out in our kayaks and canoes this summer, let’s not forget to bring plenty of liquids. The exertion of paddling, the sun beating down on us, the very air we breathe all work against us when it comes to staying hydrated.
Dehydration is one of those things that can sneak up on you if you’re not careful. Each year many cases are reported – but many more are not, simply because not everyone knows the signs and symptoms of dehydration.
Dehydration often develops in stages – try to catch it in the early stages to avoid really getting sick. Better yet, just stay hydrated, take plenty of water, sports drinks and electrolyte snacks and avoid it all together.
When you’re out paddling this summer, be on the lookout for these signs of dehydration in yourself and your paddling pals:
Signs of early stage dehydration:
- Thirst
- Loss of Appetite
- Dry Skin
- Flushed Skin
- Dark Urine
- Dry Mouth
- Fatique or Weakness
- Chills
- Head Rushes
If you ignore these tell-tale signs of dehydration, and total body fluid loss reaches 5% symptoms advance and the situation is now becoming life threatening. Watch for:
- Increased heart rate
- Increased respiration
- Decreased sweating
- Decreased urination
- Increased body temperature
- Extreme fatigue
- Muscle cramps
- Headaches
- Nausea
- Tingling of the limbs
If allowed to advance even more, and total body fluid loss reaches 10% you could die – yes, fatality is a reality with dehydration. Seek immediate emergency help if you see signs of:
- Muscle spasms
- Vomiting
- Racing pulse
- Shriveled skin
- Dim vision
- Painful urination
- Confusion
- Difficulty breathing
- Seizures
- Chest and Abdominal pain
- Unconciousness
How to treat dehydration
When the body loses fluids, it also loses valuable electrolytes. So while drinking water to rehydrate is a good idea, but it is not enough. You’ll need to supplement that with a sports drink that includes electrolytes such as sodium and potassium. If you don’t have that, try to eat a small amount of a salty snack and drink water.
Browse Hydration Packs at Moosejaw
Finde Hydration Packs at Department of Goods
Shop For Hydration Packs at Backcountry.com
Two Rules of Thumb Regarding Hydration
- If you feel thirsty, chances are you are already dehydrated. So drink plenty of water and sports drinks or electrolyte snacks
throughout your trip to avoid even mild dehydration.
- Water and electrolyte drinks are the best ways to stay hydrated. Caffeinated and carbonated drinks actually speed dehydration along. Try to avoid them when you’re out on the water, doing any strenous activity or are just faced with hot temperatures.
We want all paddling experiences to be fun! Getting dehydrated can be a life-threatening situation. But it is easily avoided – just make sure you have plenty of water, sports drinks and electrolyte snacks with you whenever you get in your kayak or canoe.
GU brand electrolyte snacks come in a variety of flavors, fit easily into your pocket and are a great way to maintain your electrolyte levels. Click on the product photo above to learn more.
Be safe out there!
Looking for paddling locations in your state?
Search our places to paddle page for places to kayak or canoe for flatwater or whitewater. Kayaking and canoeing paddling locations are listed by U.S. State
Subscribe to Kayak, Canoe, Races, Events by Email
