Road Guardians August 2011 Newsletter :: Dehydration

Chris Hawver Co-Founder of Road Guardians, ASMI Instructor, Director of Wild Prairie HOG Hydrate to prevent Dehyration

  Dehydration can sneak up on you. Prevention is the Key!

Question: In which of these scenarios could you become dehydrated?

1. You’re riding along, say 55 MPH and it’s a sunny day. The outside temperature is 75 degrees.

2. Its 85 degrees, no wind and you’re riding along at 45 MPH.

3. Its 70 degrees, cloudy skies and you cruising at 50 MPH

Answer: All of the above.

We often incorrectly associate dehydration with temperature and the amount of physical exercise. We forget to consider one crucial element – ‘wind”. And wind is something all bikers experience while riding (Master of the Obvious I am). Skies could be cloudy and the temperatures below normal, but when you are riding you could still become dehydrated due to the wind confronting your body.

According to Benjamin C. Wedro, MD, FAAEM, “The majority of the body is made up of water, with up to 75% of the body's weight due to H2O. Most of the water is found within the cells of the body (intracellular space). The rest is found in the so-called extracellular space, which consists of the blood vessels (intravascular space) and the spaces between cells (interstitial space)”.

Dehydration occurs when the amount of water with electrolytes leaving the body is greater than the amount being taken in. The body is very dynamic and always changing. This is especially true with water in the body. We lose water routinely when we, breathe, as humidified air leaves the body, when we sweat to cool the body, and when we urinate or have a bowel movement to rid the body of waste products.

Dehydration occurs because there is too much water & electrolytes lost, not enough water and electrolytes taken in, or most often a combination of the two. The body's initial responses to dehydration are thirst to increase water intake along with:

1.     Decreased urine output to conserve water. Urine will become concentrated and more yellow in color.

2.     Dry mouth

3.     The eyes stop making tears

4.     Sweating may stop

5.     Muscle cramps

6.     Lightheadedness (especially when standing)

7.     Fast heart rate

8.     Red Dry skin

Fluid replacement with electrolytes is the best treatment for dehydration. Often people replace just water which further dilute the body’s electrolytes. While the water replacement will make you feel better you will recover even quicker by replacing fluid and sodium, potassium and calcium. Some replacement fluids that contain electrolytes are:

• Gatorade
• Powerade
• Propel (sugar free)
• Smart water (sugar free)

Special Note – the list above does not include caffeinated liquids like pop/soda, coffee, tea and/or alcohol. Studies have shown that for every ounce of caffeinated liquid you drink, you need to drink the same amount of water and/or ideally liquids with electrolytes.

So my fellow bikers… keep hydrated. Don’t underestimate the impact of the wind and/or the temperature. Ride Safely and have fun.

Editor's Note: Electrolyte Tablets are a great thing to carry in your Trauma Supplies! At 5 packages for $1.00 you should be sure to have an ample supply. Take a package with water every time you stop to hydrate. Find E-Lyte packets at: www.accidentscene.org/SOS