Photo: papalars

Having just completed a four day Inca Trail hike in Peru, it became apparent how tempting it is to ignore thirst while travelling. Dehydration impairs both physical and mental performance in all levels of exercise (even just walking in the sun), yet it can be avoided (or at least minimised) by appropriate drinking strategies. Here is my travel health advice on how to avoid dehydration:

The dangers of fluid loss

Exercise produces heat and sweating unless fluid losses are replaced by consumption of liquids, sweating goes on to cause progressive depletion of circulating blood volume, leading to dehydration and a thickening of the blood. This places a strain on the cardiovascular system, with a rise in heart rate in order to maintain adequate blood flow to exercising muscles and vital organs. As blood volume depletes so too does blood flow to the skin. As a result, sweating decreases and heat dissipation is impaired, causing core body temperature to rise potentially leading to heat stress, collapse and even death.

Fluid needs

Photo: twicepix

Water is the largest single component of the human body. For every 600 kilocalories (kcal) of heat loss, the body is reported to lose one litre of water. Water loss from daily living alone can result in two to three litres, not including added losses from exercise.

As a general guide it is recommended that we consume at least two to three litres of water per day with an additional litre of water per hour of exercise undertaken or time spent in the sun to maintain adequate hydration. Just 2% dehydration (approx 1kg bodyweight loss for a 50kg person) is claimed to reduce exercise performance by 10-20%. Dehydration of 3-5% results in nausea, muscle cramps, diarrhoea, dizziness, heat exhaustion and other more serious health problems.

Interesting dehydration facts

• Our sense of thirst fails to advise us early enough of our body’s need for rehydration. By the time we are thirsty we’re already dehydrated.
• Other beverages such as diet/regular soda, juice, coffee, tea, processed milk and alcohol require much more water than they contain so can actually dehydrate more!
• Fruits and vegetables are a good source of water, for example cantaloupe and melons contain more than 90 percent water, as do leafy vegetables such as lettuce.

Guidelines for water intake

Photo: notorious d.a.v.

When planning for exercise such as hikes or a run along the beach, the ideal is to drink a significant amount of water 30-60 minutes prior to starting. During activity keep a bottle of water with you and hydrate every 15-20 minutes.

Drink no more than the equivalent of one to two cups at any one time will allow more of the water to move from the bloodstream into the cells. Drinking any more than this at once causes the kidneys to filter out the water. It is very important to drink plenty of water in the 30-60 minutes after exercise.
In short, following these suggestions of hydration will not only increase your performance while hiking or trekking but also will reduce your risk of health problems when travelling.

Camille Brandon
Director of Results
Milestone Personal Training

Camille Brandon is GlobalGrasshopper’s newly appointed Health & Fitness Travel Expert. Camille is a Master Trainer and Functional Movement Screen Specialist with in-depth expertise of weight management, strength and sports conditioning, and rehabilitation and exercise referral joins. She also is very well travelled!

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