[Outdoor Knowledge] Outdoors, how to drink water is a knowledge!

When you are doing outdoor activities, your body will sweat a lot and feel very thirsty, so that everyone will naturally replenish the lost water.

By drinking water, the human body can constantly replenish water; through sweating, breathing, etc., it is constantly consuming water. When consumption is greater than supplementation, the body becomes dehydrated. Dehydration will not only cause dry mouth and tongue, but also life-threatening in severe cases. So do you know how to replenish water correctly?

Outdoors, drinking water is also a learning.

Failure to replenish water in time can lead to dehydration.

Dehydration can be severe or severe. Mild dehydration will make you exhausted, and severe dehydration will be dangerous.

Mild dehydration

If the pace of action becomes heavier and the athlete feels exhausted and dry mouth, they may be mildly dehydrated.

"Thirst" is a sign of mild dehydration. If you do not add water at this time, the climber's skin will be dry, the eye sockets will also sink, and continue to walk will cause exhaustion.

Severe dehydration

When dehydration accounts for up to 10% of body weight, people will lose consciousness, not only affecting exercise, but even life-threatening.

Sufficient moisture is the engine that drives the normal operation of the human body. Once the engine has a major failure, the human body will be "paralyzed" and unable to operate.

It is difficult for you to perceive the process of dehydration. Your breathing and perspiration are losing water. Outdoor mountain activities will exacerbate water loss and increase the risk of dehydration.

Exercise causes dehydration

Sweat is a major way for the body to lose water. During exercise, the body's metabolism rate increases, and the water in the body escapes collectively through sweat and exhaled water vapor. If you exercise outdoors in hot weather, you will sweat more and increase water loss.

On average, the sweating rate of a person during exercise is about 1 liter per hour. When the exercise intensity is high, the sweating rate can reach more than 3 liters per hour.

High cold causes dehydration

A lot of water is expelled through breathing, and every breath contains water. In a high altitude or low temperature environment, it is difficult to feel thirsty, but due to the fast breathing rate, water consumption is greater than usual.

In high-altitude areas, due to tissue hypoxia, your daily urine output will be 0.5-1 liters more than usual, and the water loss due to breathing can reach 2-4 times that of sea level.

Once dehydration occurs, no matter the degree, it is a stumbling block on the outdoor journey and hinders the pace of travel. To avoid the harm of dehydration, not only need to drink water, but also drink water correctly.

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So how to drink water correctly when exercising outdoors?

Drink water without being thirsty, success 10%.

To prevent dehydration, the first thing to note is not to wait until you are thirsty to drink water, because the absorption of water takes time, and it is too late to drink water when you feel thirsty.

Water is really absorbed by the body and enters the blood circulation. Drinking water is just a prelude to being absorbed by the body. Water also needs to pass from the stomach to the intestines, and finally enter the blood circulation. Only after completing this process, the water can be absorbed by the body.

Drink enough water to start, 25% success

Before you set off from the camp or prepare to climb, if you add enough water, you have succeeded 25% on the road to overcome dehydration. If you can drink enough water before setting off, you will be able to retain more liquid components in your stomach during exercise, which will facilitate the continuous absorption of water.

24 hours before exercise, you can replenish water in the amount of 35 milliliters per kilogram of body weight.

Drink less frequently, 50% success

On the way outdoors, if you use the method of "drinking less frequently", you have succeeded 50% in defeating dehydration. Drinking less frequently can absorb water more efficiently and ensure that the water is absorbed by the body instead of wasted.

During exercise, the body can absorb water at a limited rate. The gastric emptying rate of the human body is 750-1000 ml per hour, beyond which it cannot be absorbed. Therefore, if you drink a lot of water at one time and cannot absorb water, it will cause abdominal distension.

If you want to drink less frequently, you can put the water bottle within reach. A better way is to use a water bag to replenish water while walking. You should add water every 20 minutes. If your exercise intensity is very high, you should add 450 to 700 ml of water every hour.

This method should form a habit, so that not only can the body replenish moisture in time to relieve the feeling of thirst in the mouth and throat, but also prevent the body from sweating a lot immediately, and it can also save as much as possible in outdoor activities. It can be said to be precious water. I believe many of my friends have tasted the taste of running out of water and food.

Replenish electrolytes, 70% success

When exercising, you should not drink pure water, but drink water rich in electrolytes such as sodium and potassium. If the water you drink lacks electrolytes, the water will not be effectively absorbed by the body, and dehydration will come quietly.

In the process of a lot of perspiration, the human body will not only run away water, but also electrolyte components such as sodium and potassium which are necessary for the human body. After a large loss of electrolytes, people will experience weakness, fatigue, nausea, vomiting, headaches and cramps.

Electrolytes are indispensable to the human body even though they are very small. Replenishing electrolytes mainly depends on food, but the digestion of food requires a process, and it is difficult to eat quickly during exercise. Therefore, during exercise, you can quickly replenish electrolytes by adding effervescent tablets and salt pills to drinking water.

Avoid drinks, 100% success

If you are not drinking water, but quenching your thirst with beverages with higher sugar content, you will be closer to dehydration. There are many chemical additives such as sugars, vitamins, pigments, thickeners and so on in the beverage. Due to the existence of these substances, the concentration of the beverage is greater than the concentration of the cell fluid. After the high osmotic pressure liquid enters the human body, it will cause the cell fluid in the digestive tract. Water seeps out through cell membranes, so drinking beverages will not relieve dehydration, but will aggravate dehydration symptoms.

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You need to pay attention to the following points when adding moisture outdoors:

Water temperature

The temperature of drinking water is also very particular. Medical experts suggest that it is best to drink warm water, which is suitable for room temperature. The water temperature is best to be 18～45 degrees Celsius. Even in winter, do not drink water or beverages over 50 degrees Celsius. The water temperature should be close to body temperature, which is not only good for absorption, but also quenches thirst faster.

Excessive drinking

Replenishing water in time and drinking plenty of water is a good thing, but excessive drinking can cause "water intoxication", which can lead to "dehydration and hyponatremia", especially after a lot of sweating and a large amount of water is more likely to cause "water intoxication". When people are very uncomfortable with thirst in summer outdoor activities, they will come to binge drinking and feel very thirst-quenching and particularly refreshing. In fact, everyone may not know that this is a very wrong way to drink water.

Because the human body sweats a lot, it loses a lot of water while also losing a lot of salt. If you drink a large amount of boiled water at this time without replenishing salt, after the water is absorbed by the stomach and intestines, it will be excreted from the body through sweating. As the body sweats, the human body loses some salt. As a result, the salt in the blood is gradually reduced, and the water absorption capacity is reduced. Some water will be quickly absorbed into the tissue cells, causing cell edema and water intoxication. , The specific symptoms are dizziness, vertigo, thirst, dizziness, and severe fainting.

Drinks to avoid

Distilled water: Generally, distilled water is acidic and not suitable for fasting. It is not good for friends with weak kidneys

Carbonated beverages: Contain carbon dioxide, which can help digestion. Although it can promote the excretion of hot air from the body and produce a refreshing feeling, it has few nutrients. The carbon dioxide gas in carbonated beverages can easily make the stomach full. Especially drinking it after a lot of physical activity can easily cause stomach cramps, vomiting and other digestive disorders, so it is not suitable for fasting.

Plateau drinking water

The natural environment of the plateau is characterized by a cold climate, low temperature and humidity, and long sunshine hours. The evaporation of plateau water is generally five or even ten times greater than precipitation, so the air is very dry. Due to the cold climate, the body’s heat dissipation increases, the plateau environment is low in oxygen, the body’s basal metabolic rate increases, and the human breathing rate is also higher than that of the plains. The area is fast, about 2-10 times per minute.

Due to low humidity, large evaporation, increased body heat dissipation, accelerated breathing rate, dry air, and other factors, the moisture lost from skin evaporation and breathing increases, especially the greater amount of moisture lost through the skin, resulting in dry lips, Dry and rough skin. Due to the influence of the above-mentioned various special factors, people in the plateau environment tend to feel thirsty.

How to drink water correctly according to the particularity of the plateau environment? In the plateau environment, the water intake must be increased to supplement the water lost from the skin and breath to ensure the normal physiological needs of the body. In the plateau environment, the daily physiological water demand of adults is higher than that of people in the plains, generally 2.5-4 Promoted to be appropriate. However, people who are new to the plateau should not drink too much water. Those who have not adapted should avoid drinking too much to prevent high altitude pulmonary edema. It is better to gradually increase the standby body after adapting. If there is a lot of activity during the day, the amount of drinking water can be increased accordingly. Drink more water in the afternoon and above. It is not advisable to drink too much water at night, as this will increase the burden on the heart and is not good for the body. Drinking water is recommended to drink boiled water instead of raw water.

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