Hydration

                                


           Research suggests that individuals don't drink enough liquids at high altitudes, partially due to a decreased sensation of thirst. Every breath exhaled during exercise at high altitudes means that an individual is losing fluid. Typically, high altitudes tend to have low humidity, which increases dehydrating water losses through the skin. It is crucial that individuals exercising in elevation are hydrating constantly. Even if they do not feel like they are thirsty, their body is most likely thirsty and they must be mindful by reminding themselves to re-hydrate. Some recommendations from the Beverage Institute for Health & Wellness are to:

• Have beverages with every meal and snack.
• Choose beverages that you enjoy.
• Eat more fruits and vegetables.
• Don't only rely on thirst.
• Consume sodium and other electrolytes, along with fluids, during prolonged exercise.
• Follow the American College of Sports Medicine recommendations for fluid intake before, during, and after physical activity. (www.acsm.org)

References

"Climate & Altitude Impact Hydration Needs", The Beverage Institute for Health & Wellness,        2014, <http://www.beverageinstitute.org/article/climate-altitude-changes-special-considerations/>.

"Hydration Checklist", The Beverage Institute for Health & Wellness, 2014, <http://www.beverageinstitute.org/article/hydration-checklist/>.

Images retrieved from:
http://learn.flexport.com/import-water-bottles/
http://www.rei.com/product/867040/nathan-elevation-2l-hydration-vest-mens