Many people are amazed at whilst on a river trip, just how much water they drink as opposed to what they may drink in the office at work, or indeed at home. Dehydration affects the body’s ability to transfer heat, forcing the heart to beat faster. It can cause headaches, fatigue, cramps and a decrease in coordination. Severe cases can lead to heat exhaustion and heat stroke. What we can do is recommend a few simple practices to keep you and your body hydrated in even the hottest destinations.
1. Drink water and not sweet or caffeinated drinks in excess
2. Drink water consistently from early morning until you go to bed.
3. Avoid excessive alcohol consumption
4. Consider in warmer climates having oral rehydration solution or tablets once a day.
5. Get yourself a good sunhat and keep it moist to avoid heat loss from your head
6. Stay cool. Cooler drinks are better. Ask your guide to trail them behind your raft and keep them in the river.
Depending on which trip you have chosen, there is a range of hydration equipment on the market that may be suitable for you. In warmer destinations such as the Zambezi, consider PLENTY. We would recommend either 2 plastic Nalgene or Sigg hard wearing and resilient water bottles or perhaps a small hydration pack. On trips that involve hikes such as the Grand Canyon, make sure you have an adequate hydration pack that can be used on the stunning side hikes on the river.
by Hamish McMaster
Hamish McMaster is the Water By Nature owner. He has spent the past 25 years exploring and playing on the world's great rivers. He still loves nothing more than getting out there and sharing adventures.
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