Did you know that when you are thirsty you are already partially dehydrated?

It’s true! It is very important to drink water when you are paddling to make sure you stay hydrated. If you get dehydrated it could lead to serious illnesses and sometimes even death.

What exactly is dehydration? Dehydration is when your body loses more bodily fluids than you take in, and can not carry on its normal “everyday” functions. When you notice dehydration in its mild stage you may just need some rest and fluids but some times in more serious cases you may need to head to the hospital.

“What are some symptoms of dehydration?” you say. Good for you for caring! Here are some of the symptoms of MILD dehydration:

· Dry, sticky mouth

· Tiredness or sleepiness

· Thirst

· Muscle weakness

· Headache

· Lightheadedness or dizziness

If you are experiencing the symptoms above simply drink some water, get out of the sun and take a breather. You may want to ( if you are paddling near a bank or on a river) take a break under a shady tree on the shore or just float along for awhile.

If your symptoms are worse and you think you might have severe dehydration, which IS a medical emergency, you might want to head to the hospital. Here are some symptoms of SEVERE dehydration:

· Extreme thirst

· Irritability or Confusion

· Very dry mouth

· Lack of sweating

· Little or no urination

· Dry and shriveled skin with hardly any elasticity

· Low blood pressure

· Rapid heartbeat

· Fever

AND IN VERY SEVERE CASES

· Delirium or unconsciousness

If you are experiencing the symptoms above, you would want to drink some water and head to the hospital.

The best way to prevent dehydration is to not get it in the first place! That is very simple-just by bringing water with you and drinking it regularly. It is a good idea to bring extra water on the river because you may not know if you would get delayed. You could also get one of those fancy “portable water treaters” if you are doing a long race or just don’t feel like lugging around all those bottles.

But wait! “Once I have all the water – How much should I drink?”

Generally women should drink 2.7 liters of water and men should drink 3.7 liters total. But that’s without the exercise – add that in and you should drink about 13 to 26 ounces an hour unless the weather is sweltering then you need to drink more. But…..during long bouts of exercise it is best to drink a sports drink that contains sodium because when you sweat you lose sodium and water can’t replace that. Just don’t go chugging sport drinks because nothing can replace the calorie, fat, and sugar free goodness of water.

SO remember! WATER WORKS!

Paddling First Aid Kits are a good idea for all paddlers, whether they are in a kayak, a canoe or a raft.  You can carry a basic first-aid kit for short float trips but you will have to add to it for longer more secluded trips. Be sure to enclose your kit in a watertight or waterproof container or bag.

Here is a basic list of what should be included in your first-aid kit:

• Waterproof container to hold  the contents of your First-aid kit
• Band-Aids
• Ibuprofen, acetaminophen
• Antibiotic cream
• Sunscreen lotion
• Prescription medication
• Bug bite cream
• Antiseptic wipes
• Tweezers
• Antihistamine
• Alcohol wipes
• First Aid-manual
• Emergency phone numbers
• Whistle
• Mouth barrier for CPR

You will need to add to your first-aid kit depending on your personal experiences, needs, length of trip, number of people in your party, and paddling environment. You may also consider building or purchasing a survival kit too, especially if you are intending to paddle, hike or camp in remote areas.

You can purchase a ready made first-aid kit or put one together yourself. Just make sure you check the kit regularly and replace any used or expired supplies. You may also want to take a first-aid course so you will know how to use the contents of your kit. If you haven’t taken a first-aid course  recently, take a refresher course – first-aid procedures do change. Your local Red Cross will most likely have first-aid and CPR courses.

Just remember whether you kayak, canoe, raft or participate in other outdoor activities, you should always bring a first-aid kit along. 

 Click here to learn more about what to include in your first-aid kit and what sort of first-aid and survival kits are available to buy.