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

1. 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.
2. 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

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!