7 Tips On Desert Hydration

Desert Hydration Is Important!

Whether you’re a long-time Arizona resident or a first-time visitor, it’s not uncommon for Arizona to have 105-degree-plus temperatures in the summer and well into the fall. If you learn anything in Arizona when they say it’s a “dry heat”, IT’S TRUE! Good desert hydration practices is a lifesaver here.

The heat here literally sucks the moisture out of your body. Dry skin and all. What is important, is you need to be aware that these high temperatures can seriously hurt or even kill you if you’re not paying attention.

Knowing how to stay hydrated to avoid dehydration is your number one safety consideration out in the scorching Arizona desert sun. Before we proceed. Let me say that I am not a doctor. This article covers the basic information you can find online or in any first aid book. If you have additional concerns or questions, please CONSULT WITH YOUR DOCTOR.

And don’t forget, it’s as important to keep your pet(s) hydrated as well when outdoors in the desert.  Read my post about Pet Safety: 5 Hazards When Hiking With Pets.

How Long Can A Person Go Without Water?

Generally speaking, a person can survive without water for about 3 days. There are also other factors to consider such as how much water your body needs, how your body uses water, your age, your overall health, and your height and weight. These all affect how much water YOU need in an arid desert environment. Your desert hydration needs are also going to be different than my water needs.

What you eat will affect the amount of water you need to drink. For example, eating water-rich foods, such as fruits, juices, or vegetables. Consuming these will lower your body’s need to drink as much water compared to someone who has been eating bread and other dry foods.

Environmental conditions will also affect how much water your body uses. Your body will have different water needs when out on a hot Arizona summer day hiking the Chiricahua National Monument compared to the West Fork Oak Creek Trail in Sedona.

You will sweat in both locations causing you to lose more water, however, it will be different in each location due to the local environmental conditions. Working in an office with a climate-controlled environment, you will not sweat so much thereby reducing your water needs.

And don’t forget. If you have diarrhea or are vomiting and you don’t have access to water, you WILL lose water at a much faster rate speeding your decline.

So What Causes Dehydration?

Dehydration happens when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will get dehydrated. Another way to put it.., dehydration is the loss of minerals like sodium, magnesium, phosphates, and magnesium. When you sweat, your body is losing precious salts (i.e. electrolytes).

The more you sweat, the more electrolytes you lose. Extreme heat can rapidly exacerbate this if you’re unaware and can result in symptoms like balance issues, fatigue, nausea, cramps, increased heart rate, irregular heartbeat, and muscle weakness.

As important as water is, it’s often not enough. Your standard tap water here in the US contains about 2-3% of your daily electrolyte needs. Desert hydration means replenishing these electrolytes is the key here. You can do this with electrolyte mixes, sports drinks like Gatorade, or by eating high water content fruits & veggies like various melons or berries. Cucumbers, tomatoes, celery, and lettuce can also help rehydrate your body as well and restore low electrolytes.

Effects Of Having No Water?

Your body needs water for almost every process such as the ones listed below:

• regulating body temperature through sweating and breathing
• aiding in digestion by forming saliva and breaking down food
• moistening mucous membranes
• helping to balance the pH of the body
• lubricating joints and the spinal cord
• helping the brain make and use certain hormones
• helping transport toxins out of the cells
• eliminating waste through the urine and breath
• delivering oxygen throughout the body

Without water, your body will be unable to function correctly and will begin to stop working and break down.

So How Do You Know If You Are Dehydrated?

I think your first clue is if you feel like to need to drink a bottle of water. At this point, you more than likely are already dehydrated. Another sign will be your urine color. Dark yellow urine is a sure sign that you are dehydrated. Using this chart, if your urine color range is between 1 and 3, you’re okay and you should monitor your fluid intake and urine color. It’s important that your urine color stays below 3.

If your urine is in the darker color range say 4 through 8, you need to start getting some fluids and electrolytes in your body. At this point, you are at risk of becoming ill and possibly falling victim to heat exhaustion or heat stroke.

Heat Exhaustion

Heat exhaustion is a result of dehydration and your cardiovascular system struggling to pump blood in your body. Heat exhaustion can usually be treated with cold water, air, and rest. If you suspect that you or someone you know is suffering from heat exhaustion, there are a few steps you can take to start cooling off and rehydrating while you’re waiting for medical help.

Avoid alcohol and if possible drink cold non-alcoholic beverages, cool off in the shade, stay indoors with air-conditioning or a fan, take a cool bath or shower, and remove excess clothing. Rest is also key because it will put less strain on the cardiovascular system and help stabilize body temperature.

Heat Stroke

Heatstroke happens when your body temperature gets so high that it begins overheating your organs and body tissues. Heatstroke is an emergency medical condition that requires immediate care. Ignoring or not treating the condition can quickly cause brain, heart, kidney, and muscle damage or failure.

Heat stroke can be fatal. When caring for someone you suspect has a heatstroke, the first thing you should do is call an ambulance. While you wait for medical professionals to arrive, you can begin to try to lower the person’s body temperature in the following ways:

• Move the person to a shaded or air-conditioned area to cool down until their temperature is steadily below 102 degrees F.
• If possible, place them in a cool bath or shower, or cool them with water from a garden hose.

According to a meta-analysis of 63 studies on heatstroke treatment methods, published in January 2020, in the journal Resuscitation, submerging a person in cold water — about 34 to 63 degrees F — is the most effective method to lower core body temperature

It’s important when you’re out on the trail, that you recognize both symptoms and act accordingly when treating. Be prepared to have to evacuate that person immediately.

What Are The Symptoms Of Heat Exhaustion and Heat Stroke?

Heat exhaustion symptoms can include:

• Fatigue
• Nausea
• Headache
• Dizziness
• Confusion or anxiety
• Drenching sweats, often accompanied by cold, clammy skin or a sensation of prickly skin
• Excessive thirst
• Muscle aches and cramps
• Weakness
• Slowed or weakened heartbeat
• Fainting
• Agitation

Heat exhaustion requires immediate attention.

Heat stroke symptoms can include:

• Fatigue
• Nausea and vomiting
• Headache
• Dizziness or vertigo
• Confusion, delirium, or loss of consciousness
• Profound sweating
• Hot, flushed, dry skin
• Rapid heart rate
• Dry skin
• Shortness of breath
• Decreased urination
• Blood in urine or stool
• Increased body temperature (104 degrees to 106 degrees F)
• Convulsions

Heat stroke can happen very quickly. You may not see any of the symptoms of heat exhaustion. If a person is experiencing any symptoms of heat exhaustion or heat stroke, start treating and GET MEDICAL CARE IMMEDIATELY. Any delay could be fatal to you or your outdoor companion.

Staying Hydrated

Desert hydration means bringing water with you anytime to leave your home. When I load up my truck to head out for a day or a weekend. You can practice good desert hydration by packing a cooler full of ice and plenty of water bottles. Bring along drinks like Powerade or Gatorade. I carry a SHARKMOUTH Hydration Pack. It can hold up to 2 liters of water on my back. Plus I carry a couple of spare bottles of water in my ruck.

Heading south towards the border, I usually have 2 cases of water just in case I run into border crossers. Never forget that here in Arizona, your little day trip in any direction can turn into a humanitarian rescue mission in an instant.

Always bring extra water along in your vehicle and when you head out on the trail. Bring at least one liter of water for each hour that you plan to hike. Be sure to turn around and head back to your camp or vehicle before half of your water is gone. Common sense dictates to have enough water to get you back to your planned destination.

Desert Hydration Friendly Electrolytes

Besides water, you will also need something that replaces your electrolytes. Carry a few bottles of Powerade, Gatorade, or Pedialyte in your vehicle’s cooler. Keep them cold to help you cool down. When you’re on the trail I prefer to carry several packs of Dr Price’s Electrolyte Mix. These come in Koolaide-sized packs. Just tear the top off pour some water into the pack and drink it.

Two other electrolytes to consider in properly staying hydrated are Sodium (salt) and Potassium. Sodium helps maintain fluid balance in your cells, helps to transmit nerve impulses throughout your body, and helps your muscles contract and relax. This electrolyte is very important to desert hydration as it helps retain fluids in your body, especially in the bloodstream. Potassium is another important electrolyte your body needs.

Potassium helps with the storage of carbohydrates to fuel your muscles, it also helps in the retention of fluids in the body and the bloodstream, helps keep the blood from clotting, maintains your body’s pH balance, protects the stomach lining from damage that may be caused by stomach acids, maintains healthy blood pressure and promotes both bone and heart health. You can buy these as supplements and take them.

Be sure you consult with your doctor if you have questions concerning the supplements.

Lifestraws – Water Filters

In the event you run out of water and have to rely on Mother Nature, I carry a 3-4 foot section of clear surgical tubing. The tubing can be used if your water source is beyond your reach or in a deep rock crevice for example. You can use the tubing to get to the water. Another tool I have in my ruck is a LifeStraw Personal Water Filter. The LifeStraw Personal Water Filter is handy for when you’re out of the water and you might have to drink from a stock tank, or small pond. You need to filter out the bacteria, microbes, and bad mojo that can give you the runs.

Stock tanks and water catchments are used by local wildlife as well as cattle and sheep. These water sources often are full of stagnant water and crawling with all kinds of algae, microscopic wriggly things, and other parasites that can cause vomiting, diarrhea, and other discomforts in addition to making you sick. Practice good desert hydration techniques. Filter your water, filter your water, filter your water!

In Conclusion

I can’t stress learning and practicing good desert hydration techniques. As we wrap this article up, it’s important when out on the trail, that you recognize both symptoms and act accordingly when treating. Be prepared to have to evacuate that person immediately. As you prepare to keep yourself hydrated, don’t forget your pet’s hydration needs if you plan to bring them along the trail with you. Be Safe! Be Prepared! And STAY HYDRATED!

Resources

• Dr Price’s Electrolyte Mix
• Pedialyte Electrolyte Powder
• LifeStraw Personal Water Filter
• SHARKMOUTH Hydration Pack