Just a Quick PSA about Altitude and Hydration:
As Motorcyclists, we should always be thinking about Hydration.
Those of us who ride at higher elevations frequently already should have this at the forefront of our minds, but I know how easy it is to forget about basic care of oneself when you're out riding.
I myself am guilty of not keeping myself hydrated enough during rides sometimes.
For those of you who may be arriving from lower elevations, or are not used to riding at higher altitudes...............
Here's some great info I found on the subject, and is a good reminder to all of us:
We will be spending the entire long-weekend at "High Elevation" (9,000-12,000ft elevation) so keep this in your mind........
Also I'm going to say:
Bring Electrolytes with you!
Have a way of replenishing your electrolytes as you hydrate (either electrolyte-powder/tablet, or an electrolyte-drink)
Hydrating too much without adding back your essential minerals can lead to other problems as well!
I use little packets of Electrolyte-Powder that I add to my bottles of water throughout the day.......They are relatively cheap, and you can buy them online or at most Stores.
Some taste better than others........maybe try a couple different ones to see what you like?
High Altitude Dehydration is Real - Here’s How to Prevent It
From skiing in Colorado to camping in Utah or summiting the great Denali, high altitude can affect your physical and mental condition. High altitude dehydration is one of the most common challenges you may experience, especially if you’re
training, racing, or being very active.
Drinking enough water can mean the difference between feeling good on the mountain and feeling just blah, or even really bad. And we definitely want you feeling good out there! So, get the facts about high altitude dehydration, plus tips for keeping it at bay so you can shred all day.
Does High Altitude Speed Up Dehydration?
It’s pretty well-known that dehydration is one of the potential effects of high altitude. If you’re wondering what is considered “high” elevation—benchmarks vary by
source but you can use the following reference points:
- High altitude - 8,000 to 12,000 feet above sea level
- Very high altitude - 12,000 to 18,000 feet
- Extremely high altitude - 18,000+ feet
Depending on your body, you may become more prone to dehydration starting at elevations of 5,000 feet.
So, why does high altitude cause dehydration? You're more likely to get dehydrated exercising at high elevation than when you’re at sea level due to a few combined factors:
Faster Rate of Respiration
With less oxygen at high altitudes, your breathing becomes faster and shallower, contributing to increased water loss. Not to mention if you’re skiing, snowboarding, snowshoeing, or mountain biking at high altitudes you might already be breathing harder than usual.
Lower Humidity
The higher the elevation, the dryer the air (and the lower the air pressure). You feel it in your eyes, nose, skin, and even your hair. This also means moisture evaporates more quickly from your skin, which could trick you into thinking you’re not losing water through sweat, when in fact you definitely are.
Increased Urine Production
High altitude can also cause you to urinate more, increasing the risk of dehydration. The scientific name for this is high altitude diuresis. In short,
your kidneys react to the drier climes of high elevation by releasing more of certain hormones and less of others. While this helps regulate the thickness of your blood and its ability to carry oxygen in these harsher conditions, it also causes you to pee more often.
Decreased Thirst
Even though your body loses fluids faster at altitude, you're less likely to crave the water you need to perform well. Your risk is even higher in cold temperatures, which can further reduce your impulse to drink. That's why it's so important to drink lots of water when you're exercising in the mountains—you can't always rely on thirst to be your guide.
Dehydration Symptoms to Look Out For
We talk a lot about dehydration symptoms here at CamelBak—water is a basic human need, after all. The condition can be serious or even life-threatening, so recognizing the onset of dehydration ASAP is super important.
Some early warning signs of dehydration include:
- Thirst
- Dry mouth and tongue
- Dizziness
- Weakness or fatigue
- Headaches
- Confusion
- Crankiness
- Dark-colored urine
Keep an eye on yourself and your friends when you’re hiking, skiing, biking or doing other activities at great heights.
Pre-Hydrate
The best way to beat high altitude dehydration is to stay ahead of it. Drink plenty of water in the days and hours before heading to a high altitude destination. Whether you’re sitting in the car, airplane, or on your way to the trailhead, drinking water should be a part of your preparation for excursions at elevation.
Balance with Electrolytes
People often wonder about Pedialyte, sports drinks, electrolyte drinks or
electrolyte powder mixes for staying hydrated in high altitude. Electrolyte balance is critical for peak performance and avoiding dehydration. This is especially true in high altitudes, as you need to replace the salt your body is losing via sweat and increased respiration and urination.
