How to deal with physical dehydration while exercising outdoors

Perspiration (nacl 0.25% in sweat), breathing, urination, and diarrhea can all lead to the loss of water in the body. In the cold mountainous regions, because the air is extremely dry, the body surface evaporates quickly, and at the same time it discharges a large amount of water through rapid breathing movements, but often it is not consciously perceived, resulting in symptoms of dehydration (hypertonic dehydration). For diseases caused by high temperatures, colds, and acute mountain diseases, maintaining good fluid uptake is an important prevention and control measure. Not only can the chance of getting sick be reduced, but also the overall physiological function of the climber can be greatly enhanced.

Body dehydration (hyperosmotic dehydration)

Symptoms: (1) Mild water shortage: thirst. The amount of water shortage is 2~4% of body weight.

(2) moderate water shortage: extremely thirsty, fatigue, urine, dark turbid urine, dry lips and tongue, irritability, poor skin elasticity, orbital deep. The amount of water shortage is 4-6% of body weight.

(3) Moderate water shortage: In addition to the above-mentioned symptoms, hallucinations and delirium occur until coma. Water shortage is about 6% of body weight.

Body dehydration precautions:

(1) Drink plenty of water. Drinking hot tea during camp activities can prevent dehydration and keep warm. Drink a glass of water before starting the journey. Drink enough water (equal drink) every 30 minutes on the way. Daily water intake> 2000 ml/d (camp activity) ~ 3000 ml/d (when traveling).

(2) Drinking water should not be replaced by high-concentration juices or other high-concentration fluids (chocolate drinks, cereals, etc.) during strenuous exercise. Recommended beverages: hot water, tea, low-strength Guozhen beverages, vit.c effervescent tablet drinks or other sports drinks.

(3) At the same time, it is necessary to eat salty nuts or road foods properly to supplement the loss of salt in the body.

(4) Carrying 1l~2l thermos bottles on the way.

(5) The amount of drinking water during the journey must be evenly distributed, fully taking into account the return of drinking water and emergency response.

(6) Do not eat ice and snow, to prevent mouth and throat frostbite. (7) quit smoking, avoid alcohol, reduce spicy, high salt food intake.

Body dehydration treatment:

(1) Drinking water. First consider drinking low concentrations of glucose water or other sugary hot beverages. If necessary, intravenous fluids can be used.

(2) Appropriate supplemental salt (oral rehydration salt granules) and vitamins.

(3) Heat fluid (fruit flesh, chocolate drink) or semi-liquid (porridge, cereal, or rotten noodles) to supplement body energy. If the patient's thirst is relieved, the mood gradually stabilizes, and urination prompts the condition to improve. Consciousness is clear, the answer to the answer, clear urine color prompts the dehydration of the body has been corrected.