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with the recent evacuations of two hikers from two different locations in remote parts of the Maine AT, because of heat related illness, thought this info from a DR would help.
The two challenges are dehydration and overhydration,with a drop in the body's salt level. The salt problem is an added burden to those working hard for more than an hour. Drinking only plain water can cause the blood sodium level to drop. That's called hyponatremia, and it can be dangerous causing confusion, nausea, vomiting and headache. If sodium levels continue to fall people can suffer from seizures, coma and even death. To prevent this, add a quarter teaspoon of salt to every quart of water, or drink sports drinks that have sodium added.
Prolonged exercise drains muscles of their glycogen, stored sugar. To replenish glycogen the fluid consumed should have a carbohydrate content of 6-8 percent. FYI , hope it helps
woodsy
Amigi'sLastStand
07-30-2006, 12:36
Hyponatremia, or overhydration, can lead to diluted salt levels ( Na and K ) in the blood plasma. BUT, this is a rare issue, so dont be adding stuff just to add it. Most ppl will suffer from dehydration more often. If you add salt to your food, or eat ramen and lipton, or lightly salted gorp, this is never going to be an issue. Potassium on the other hand can be a problem on the trail, so make sure when you town stop, eat some salad, lots of greens, and a banana or two. Banana's are yummie anyway:D. And wholeheartly yes, Atkins and South Beach have no place on the trail, so get your carbs!
To prevent this, add a quarter teaspoon of salt to every quart of water,Back in high school in the early sixties, at summer football practice we were given salt tablets with our water to make up for salt loss while sweating.
However, I thought this practice was totally debunked in the 70's and that adding salt was considered a bad thing to do.
Any medical people on line here? Orangebug?
Footslogger
07-30-2006, 14:05
Well ...we hiked that same section about 2 weeks before those two hikers needed to be rescued and I can attest to having NEVER perspired that much before when hiking. For us it was a combination of having come out from Wyoming to hike and the high humidity which we do not experience out west.
That said, we used a product called Emergen-C. Small foil packets desinged to be mixed with about 4 - 6 oz of water. It contains a full range of vitamins but more importantly it adds back the salts commonly lost through perspiration. Interestingly, when added to water it "fizzes" while disolving and it is actually pretty refreshing. Based on how much body fluid we were losing we took between 2 and 4 of them per day. What I noticed was that the exhaustion I normally feel in the afternoon on days when I perspired heavily didn't seem as bad.
We've added Emergen-C as a staple to our food bags, even out here in Wyoming. It helps maintain healthy electrolyte levels and avoid body salt dilution as we continue to drink large quantities of water to avoid dehydration.
'Slogger
Also look into the Electro-Mix is made by the same company that makes Emergen-C. Its one envelope/L of water. It contains potasium, calcium, chronium, magnessium, and manganese. Awsome stuff. Instant sport drink.
Little Brother
07-30-2006, 16:12
Part of our normal food bag contents is powdered gator-aid, prepackaged for 1 liter servings in baggies. The first "water" we use for the day is gator-aid. It makes great "gator-aid slushies" in the winter. Gotta find a way to make 'em in the summer.
As to adding potassium, salt substitute is potassium chloride. It comes in small containers so you don't have to buy a lot, and it is available nearly everywhere for folks on low sodium diets.
Potasium: 'Salt substitute' is potasium chloride and is available almost everywhere for folks on low sodium diets.
TJ aka Teej
07-30-2006, 16:25
Woodsy - was one of those evacs back on 12 July? I watched a big helo flying around Whitecap from up on Chairback late that afternoon.
I'm just back from a short 3day/2night hike in the 100 mile. Lost 8 pounds! Warn nights, hot days, t-storms in the afternoon, and sweat sweat sweat.
Salt tablets - I too had to swallow many of those back in the 70s during football and wrestling practices - I was was under the impression that was debunked. I now coach youth basketball, and the "common knowledge" I hear at coaching clinics is cold water, and to avoid energy drinks.
Woodsy - was one of those evacs back on 12 July? I watched a big helo flying around Whitecap from up on Chairback late that afternoon.
I'm just back from a short 3day/2night hike in the 100 mile. Lost 8 pounds! Warn nights, hot days, t-storms in the afternoon, and sweat sweat sweat.
Salt tablets - I too had to swallow many of those back in the 70s during football and wrestling practices - I was was under the impression that was debunked. I now coach youth basketball, and the "common knowledge" I hear at coaching clinics is cold water, and to avoid energy drinks.
Both evacs were on foot, 1 came out the same day as symptons appeared, the other was stabilized overnight by rescue personell and walked out the following day with assistance. One of the guys was in rough shape, vomiting etc.
The info from the Dr. came from the sports page in a local paper and he was responding to a question about extended workouts in excessive heat.
Electro Mix - 0.14 oz. per packet
Natural Medicines' Daily Energy Enfusion - 0.6 oz. per packet
At those weights, you may as well carry a few! The Daily Energy Enfusion even has 7g of Whey Protein.
I am very concerned about hiking in the heat. When it gets really hot, we were going to hike in the morning, rest all day, and hike in the evening. However, we come from a place where it is 85 degrees at 4am, with the air so muggy that you can't breathe. Luckily, the sun isn't as strong up there on the AT, but it's still very dangerous. Can anyone share what they do to survive the extreme heat of the trail?
Almost There
07-30-2006, 23:34
Electro Mix - 0.14 oz. per packet
Natural Medicines' Daily Energy Enfusion - 0.6 oz. per packet
At those weights, you may as well carry a few! The Daily Energy Enfusion even has 7g of Whey Protein.
I am very concerned about hiking in the heat. When it gets really hot, we were going to hike in the morning, rest all day, and hike in the evening. However, we come from a place where it is 85 degrees at 4am, with the air so muggy that you can't breathe. Luckily, the sun isn't as strong up there on the AT, but it's still very dangerous. Can anyone share what they do to survive the extreme heat of the trail?
Trust me, depending on where you are....IT CAN GET THAT HOT!!! The key is to get going early, drink alot of water....and above all listen to your body. I will grant you, when you are up in the mountains it usually cools off a little, but there is nothing like an uphill on exposed trail with the sun beating down on you at 85-90some degrees. Take breaks! Last year hiking in the summer I had issues with heat exhaustion and it sucked, this year I made time for more water breaks, and made sure to camel up at water sources, I only had one afternoon for about two hours where I started to feel bad...Oh this was out of about ten days.
If you're going through, you should have this type of stuff down pretty well by the time it gets hot. Besides, hot dry summer this year means...rainy AT in 2007!!!
Hammerhead
07-31-2006, 17:56
I'm a volunteer firefighter and we've always been advised to cut gatorade with water (50/50). I actually do this at home since I get two bottles for the price of one. You could probably even cut it more and get 3 bottles.
Jack Tarlin
07-31-2006, 18:04
I also discovered Emergen-C packets this year. The ones I took contained Glucosamine, Chondroitin, B-12, Vitamin C, and all sorts of other stuff.
For more information (including places where you can sample/buy this stuff) see www.alacer.com
Time To Fly 97
07-31-2006, 18:18
Hi,
On the PCT desert sections, we hiked during early morning and late evening. During the hottest parts of the day we had a siesta (nap), being careful to make sure we were always in shade.
Perfect siestas: Taking a few minutes to kick off your boots and soak your feet or better yet take a quick swim (if possible) is heavenly and worth the time. Soak a bandana and wear this as you hike out.
Using mylar (i.e. space blankets) will cut 10 degrees (shiny side out) if you put them over your tent/tarp or attach them to a pack umbrella.
Ditto on making sure you stay hydrated and keep you salt and potassium levels up. If you let these drop too low, it will take some time before your body balances itself out. I like gatorade drink mix also.
Many fabrics have SPF value and will actually block the sun and keep you cooler. These are almost all nylon blends that should be loose fitting.
Put DEET on your clothes and not on perspiring skin.
Make sure you check topo/profile maps and carry extra water if you have to. You have less gear weight in the Summer - shouldn't be a problem to carry a little extra water just in case.
Even though it is hot, make sure to eat. Your body doesn't need any less energy just because it is hot out.
Give your body time to digest your meal before you hike out - you don't want to do double duty digesting and cooling.
At the end of the day, you will have a tired-induced hiking style that is incredibly efficient - using as little energy as possible to make those last few miles. Remember this style and start off the day hiking this way to maximize energy.
Happy hiking!
TTF
Frolicking Dinosaurs
08-01-2006, 08:24
The male dino drinks Gatorade cut 50 / 50 with water at home.
On the trail, I make our trail mix using two parts Sam Choice tropical trail mix and one part Walgreen's deluxe salted nuts (no peanuts and contains macadamias). The trail mix is from Wal-Mart (near the canned nuts) and contains banana chips and other potassium-containing dried fruits.
Cookerhiker
08-01-2006, 09:31
Last year, I became dehydrated on the second-to-last day of section-hiking from Allen Gap to Damascus. I felt fine at the time and was hiking 17-20 mile days nearly all at 3,000-4,000 foot level in early May so it wasn't hot. Obviously I wasn't drinking sufficiently.
So conscious of this, I did a 4 day section hike in June in NY east of the Hudson. The weather had turned hot so I'm drinking lots of water and on the third day, I overhydrated, experiencing the same symptoms as described by Woodsy above.
All subsequent hikes, I've brought powdered gatorade. In addition to regular trail mix, I have a bag consisting solely of dried banana chips and salted peanuts.
Almost There, I meant the strength of the sun, not the heat. I can go up to TN, with the sun shining like crazy, and I don't need sunglasses. Here, if you are out any length of time without sunglasses, it's painful. Although, it's great for growing plants and drying items out quickly. :)
Time To Fly 97
08-01-2006, 11:16
For the Eastern US...
Oakley Gold Iridium Heater
...there is no substitute!
TTF
Pacific Tortuga
08-01-2006, 13:56
The heat is on and heading east by all accounts. 17 days of 100 + :sun degrees in California in a row and it was no fun except for 36 packs of Coors Light on sale for 21.$$. We even had humidity which I tried to use as a training op for next year. I hope the trail angels are out with water caches and ? , good luck to all of you on the trail and think Springer in March :cool: