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Water Hydration and Purification (Signs/ Symptoms of Dehydration…
Water Hydration and Purification
Hydration Affects on Physical/ Mental Functioning
provides energy for body and keeps brain functioning
replenishes body after physical activity
keeps body from overheating
helps body to move
filters out bodily toxins
reduces physical and mental fatigue
repairs muscles and joints
helps to stabilize mood and promote rational thinking/ decision making
metabolizes calories
helps convert calories to energy to be used during exercise
Signs/ Symptoms of Dehydration
dizziness
nausea
vomitting
diarrhea
not sweating
headaches
confusion
not peeing/ peeing enough
dark pee
dry mouth
accelerated heart rate
short, rapid breathing
fatigue
thirst
Staying Hydrated
How much?
It depends (weight, activity level)
calculating for hydrating for no physical activity: drink 1/2 of body weight in ounces
ex. if you weight 200 lbs, drink 100 oz
then add extra water you should drink before, during, and after physical exertion
How often?
drink hours before and also minutes before activity, every chance you can during activity, and afterward to replenish
Electrolytes
replenishing with just water after long-term exercise is not enough to keep the body going for a whole expedition
when you sweat, your body loses electrolytes that aren't replenished through water
how to gain back electrolytes
electrolyte tablets, strips, or supplements
eating foods with electrolyte elements (bananas, veggies,etc)
Gatorade or water flavoring drops/ powders that contain electrolytes
calcium, potassium, sodium, magnesium
Choosing Sources of Water
try to find place that has clearest water
less pre-filtering needed
if you can find moving water, the quicker the water is moving, the better
stagnant water pools and collects waste, pathogens, mud
quick water doesn't collect bad particles as much
the higher the elevation, the better
less risk of pathogens
when at lower elevation, waste and pathogens have a chance of having moved downstream
in colder weather, water at high elevations can be more pure as it may come directly from melted glacial ice
closer to the source
Pros/ Cons of Water Treatments
pre-filtering
prevent clogging of filters
makes unclear water safer
improves effectiveness of filters/ purifiers
often comes in the form of a pump
chemical
options such as iodine, bleach, and chlorine dioxide are not the safest and some options are even banned in the US
use as backup method in emergency situations if system fails
take up little space and very light
takes a while to sit before drinkable
finite- make sure you bring enough if using as your primary filter
filters
gravity bags
safer than chemicals
can filter lots of water at once, but filter gets clogged easily if not taken care of
clogged filter could mean taking a long time to extract water
bring back up filter in case filter gets clogged
doesn’t work well in cold temps
might require a pre-filter
also need a purifier because pores are so small that they slip through filter
remove sediment and some bacteria, but doesn't sterilize water
quick and easy (if filter isn't clogged)
Filtering straws
only good for individual use
quick and easy
good ultra-light option with no extra bulk
UV
good for personal use, not so much for group
destroys all pathogens
rely on batteries, which means possibility of system failing if batteries die
run through batteries quickly- bring extra
require pre-filter and clear water
possibility of bulb burning out or breaking
small and easy to carry
foreword/ reverse osmosis
separates particles from water
doesn't take up a lot of space, lightweight
https://reverseosmosissystemsreview.com/back-packing-water-filters/
flocculation
"1 teaspoon alum per 5 gallons of water for drinking water" (National Park Service, 2014)
easy to carry/ light
can use as prefilter
boiling
takes a while to boil, then have to wait for cool down time
good option if you want hot Nalgene for warmth
good group water method
kills bacteria
References
National Park Service (2014, December 7).
Canyonlands- Water Purification.
https://www.nps.gov/cany/planyourvisit/waterpurification.htm
Reverse Osmosis Systems Review (2010-2019).
Backpacking Water Filters.
https://reverseosmosissystemsreview.com/back-packing-water-filters/