Dehydration

The signs of—and treatment for—dehydration, the one thing that makes every other ailment worse.

Dehydration is when you lose more water from your body (to sweat) than you are taking in.

Excessive dehydration can quickly lead to much more serious conditions like heat exhaustion, heatstroke, or hypothermia.

How to avoid dehydration

  • Drink plenty of water, frequently sipping throughout the day. If you just guzzle half a bottle every few hours, your body cannot absorb it all at once and you will soon just pee much of it out.
  • Every time you pause on a hike, take a drink—even if it is just a brief pause to catch your breath on a steep uphill or to let stragglers catch up.
  • You ideally want to drink 1 liter of water per hour when exerting yourself (i.e., on every scout trip). This is why we have you carry two liters all the time and refill them at every long stop.
  • If you are not emptying a water bottle at least every two hours, you are not drinking enough. If it has been more than three hours since you had to pee, you are not drinking enough.
  • Be sure to treat the water. Always at least filter water from any source that is not a tap hooked up to a municipal water treatment system.
  • Keep an eye on each other. Remind everyone to drink at every stop. Water bottles are sometimes hard to reach, so help your neighbor by grabbing theirs when needed.
  • Consider a Camelbak-style pouch instead of water bottles. They are easier to use while hiking, making it more likely you will sip frequently all day long.
  • Be sure you dry hydration pouches and hoses thoroughly after each hike or they can grow mold and mildew.

Signs of dehydration

  • When you become thirsty, you are already dehydrated. Try to avoid getting to that point.
  • If your urine is dark yellow or gold and strongly odorous, you are dehydrated. Your urine should be pale yellow.
  • Severe dehydration can lead to headaches, dry mouth, muscle cramps, and eventually death.
  • Dehydration can occur just as easily in February as in July; winter conditions can hide warning signs.
  • In cold weather, sweat can evaporate quickly in dry air, making it harder to notice how fast you are becoming dehydrated.

How to treat dehydration

  • Drink frequently when hiking or doing any physical activity.
  • Small sips often are better than gulping down half a bottle every few hours.
  • Drink when you are thirsty—and even when you are not.
  • Always carry two liters of water, and refill both whenever possible (treated pumps, faucets, or filtered natural sources).
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