YOUR BODY SPENDS AN ENORMOUS AMOUNT OF ENERGY
(FOOD CALORIES) KEEPING YOU COOL IN THE HEAT.
EATING IS YOUR MOST IMPORTANT DEFENSE AGAINST
EXHAUSTION AND WATER INTOXICATION.

YOUR BODY SPENDS AN ENORMOUS AMOUNT OF ENERGY
(FOOD CALORIES) KEEPING YOU WARM WHEN IT'S COLD.
EATING IS YOUR MOST IMPORTANT DEFENSE AGAINST
EXHAUSTION AND HYPOTHERMIA.

HIKING IN THE CANYON, EVERYONE SWEATS AROUND 1/2
TO ONE QUART OF WATER AND ELECTROLYTES EACH AND
EVERY HOUR THAT THEY ARE WALKING IN THE HEAT.

This fluid/electrolyte loss can even exceed 2 quarts per hour if you hike uphill in the direct sunlight, and during the hottest time of the day. Because inner canyon air is so dry and hot, sweat evaporates instantly making its loss almost imperceptible. This evaporation allows our bodies to lose heat and keep cool. Do not wait until you start feeling thirsty to start replacing these fluids and electrolytes. By the time you feel thirsty, you are already dehydrated. Even this mild level of dehydration makes your body approximately 10 to 20% less efficient, and this makes hiking a lot less fun. The more dehydrated you become, the less efficient your body becomes at walking and cooling. A slight to moderate fluid and electrolyte loss will lead to heat cramps and heat exhaustion (nausea, vomiting, headache, fatigue, fainting). A moderate to large fluid and electrolyte loss can lead to severe heat exhaustion (extreme dizziness, constant nausea and vomiting, shock, kidney damage), and possibly to heat stroke. Each year, inner canyon Rangers treat thousands of hikers for heat related illnesses and injuries.

A normal hydrated adult should be able to urinate approximately 1 to 2 ounces of light yellow colored urine every 2 hours. If you are urinating more frequently than this and your urine is clear in color, you may be over-hydrating and may need to cut back on your fluid intake. If your urine is dark in color and/or smells, you are probably dehydrated and need to drink more frequently.

YOUR BODY CAN ONLY ABSORB ABOUT 1 QUART OF FLUID PER HOUR, SO DRINK 1/2 TO 1 QUART OF SOME TYPE OF ELECTROLYTE REPLACEMENT DRINK EACH AND EVERY HOUR THAT YOU ARE WALKING IN THE HEAT. CARRY YOUR WATER BOTTLE IN YOUR HAND AND DRINK SMALL AMOUNTS OFTEN. THE AVERAGE ADULT SHOULD DRINK APPROXIMATELY 4 QUARTS OF ELECTROLYTE REPLACEMENT DRINK FOR EVERY 8 HOURS SPENT HIKING IN THE HEAT. PLEASE REMEMBER TO AT LEAST DOUBLE YOUR NORMAL INTAKE OF FOOD TO HELP MEET YOUR ENERGY AND ELECTROLYTE NEEDS.

WHILE HIKING IN THE CANYON, EVERYONE SWEATS AROUND ONE-HALF QUART OF WATER EVERY HOUR.

Do not wait until you start feeling thirsty to start replacing these fluids and electrolytes. By the time you feel thirsty, you are already dehydrated. Even this mild level of dehydration makes your body approximately 10 to 20 percent less efficient, and this makes hiking a lot less fun. The more dehydrated you become, the less efficient your body becomes at any level of exercise. The average adult should drink around 2 to 4 quarts of fluid per day. A normal hydrated adult should be able to urinate approximately 1 to 2 ounces of light yellow colored urine every 2 hours. If you are urinating more frequently than this and your urine is clear in color, you may be over-hydrating and may need to cut back on your fluid intake. If your urine is dark in color and/or smells, you are probably dehydrated and need to drink more frequently.