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!