|Wanderung| Newsletter ----Stay hydrated! (ZT)

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Now this is what we call summer! Long sunny days invite us all to head out and
enjoy the backcountry. Slogging uphill causes you to work up a sweat (and lose
even more moisture through increased breathing rate). Plus the sun gets stronger
which can make matters worse. So with the current weather conditions, it is
important to stay hydrated.

Make sure you carry enough water to last the day. How much? That depends on you,
but two litres should be the minimum on a long, hot day of hiking. If you run
out, don't be tempted to try untreated water - purifying water drops or tablets
add virtually no weight to your pack and could save you from an unpleasant
experience (and a course of antibiotics).

On a hot day ever notice that you are getting less coordinated, sluggish, or a
little slow mentally? You were probably experiencing dehydration.  The
consequences can literally be deadly and for us hikers, it is important to know
that the symptoms only will increase at higher altitude. Prevention is key: get
into the habit of drinking before you start feeling thirsty, and start the day
well-hydrated. However, if it is too late for that and you (or someone with you)
thinks you might be getting dehydrated, here is what you need to do:

- drink water or sports drinks (rehydration tablets such as Nuun should always
be in your pack)
- eat some salty snacks
- cool your core (this is what glacial lakes and snow in the mountains in summer
are for)

One way to avoid your core temperature getting too high is to avoid getting
sunburned, or just generally cooked by the sun.  Pick your hikes appropriately
if you are particularly sensitive to the sun, and stick to shady trails. Start
early in the day so you're done by the time the sun is at its strongest. Also
slap on that waterproof sunscreen (don't forget to reapply later in the day),
bring sunglasses, and a wide brimmed hat.  And if you think a long sleeved shirt
is too hot, tests show that a loose breathable long sleeved shirt can keep you
cooler than bare arms that have been cooked by the sun. More at:
http://www.backpacking-tips.com/hiking-hydration.html