Health authorities consistently recommend eight 8 ounce glasses of water a day. The thing is that we tend to forget is that while boating under the hot sun, the amount of water intake should increase by about 50%. That is definitely a lot of water, and most people (me included) will have a hard time drinking that much water. I want to share with you what I have learned about staying hydrated while boating.
The best way to prevent dehydration while boating is to keep water intake consistent throughout the day. Drinking water but also incorporating other hydration methods such as
- Coconut water
- Sports drinks
- Fruits rich in water content
- Vegetables rich in water content
- Foods rich in water content
Consuming these foods and drinks will definitely help you stay hydrated, but that’s not all. There are certain foods and beverages that should be avoided or minimized such as
- Salty foods
- Salty snacks
- Protein heavy foods
- Sugary drinks
- Energy drinks
- Alcohol
Dehydration is a serious matter. Basically, it means that the amount of water in the body has dropped below the level it needs to function correctly. While boating, you are exposed to the heat of the sunlight for a prolonged period of time, even if your boat is equipped with a bimini.
To prevent dehydration, you must start hydrating the day before and keep your water intake constant throughout the day. Whether drinking or eating water-rich products, you should be consuming something every 15 to 20 minutes.
Accordion to the Mayo Clinic, here are the complications that can occur from severe dehydration.
Heat injury. If you don’t drink enough fluids when you’re exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke.
Urinary and kidney problems. Prolonged or repeated bouts of dehydration can cause urinary tract infections, kidney stones, and even kidney failure.
Seizures. Electrolytes — such as potassium and sodium — help carry electrical signals from cell to cell. If your electrolytes are out of balance, the normal electrical messages can become mixed up, which can lead to involuntary muscle contractions and sometimes to a loss of consciousness.
Low blood volume shock (hypovolemic shock). This is one of the most serious, and sometimes life-threatening, complications of dehydration. It occurs when low blood volume causes a drop in blood pressure and a drop in the amount of oxygen in your body.
Drink plenty of Fluids
As experts have established, the human body consists of up to 60 percent water. Take a moment to really think about this. Up to 60 percent of our bodies are water. If you understand this, then it will be easy to understand the importance of keeping the body hydrated.
The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
H.H. Mitchell
Your body is continually losing water as you breathe, sweat, or answer the call of nature. The losing of body water gets amplified when you are boating because of the heat. Your body then signals you that it needs fluids by making you feel thirsty. It is essential not to ignore your body and drink fluids.
Here is a list of 6 of the best hydration drinks:
- Water
- Milk
- Coconut water
- Tea
- 100% Fruit juice
- Sports drinks
Here is a list of 10 drinks you should avoid or drink in moderation:
- Smoothies
- Energy drinks
- Hot cocoa
- Soda
- Beer
- Whine
- Hard liquor
- Coffe
- Sweet tea
- lemonade
Eat Foods with High Water Content
Your source of hydration doesn’t have to come just from fluids. There is a great variety of fruits, vegetables, and foods reach in water that can be consumed to accomplish the same goal. You can be creative and plan your meals or snacks while boating around this type of food. Remember that it is best to keep your meals light while boating on hot weather.
Here is a list of 17 of the best hydration comestibles:
- Zucchini- %94 water content
- Celery- 95% water content
- Plain yogurt- 88% water content
- Tomatoes- 94% water content
- Bell peppers- 92% water content
- Cauliflower- 92% water content
- Cabbage- 92% water content
- Grapefruit- 88% water content
- Cottage cheese- 80% water content
- Watermelon- 92% water content
- Strawberries- 91% water content
- Cantaloupe- 90% water content
- Peaches- 89% water content
- Oranges- 88% water content
- Cucumber- 95% water content
- Lettuce- 96% water content
- Soups- 92% water content
There the same way these foods can help you stay hydrated, there are these other foods that will accomplish the opposite. Sadly, just as too much sugar can make us dehydrated, too much salt also has the same effect on our body. This is why the list above focuses mostly on fruits and vegetables.
Here is a list of 7 foods to avoid to prevent dehydration:
- Artichokes
- Beets
- High protein meals
- cured meats
- Soy sauce
- Fried foods
- Salty snacks
This doesn’t mean that we can’t eat any of these types of foods. You can still enjoy everything you like. The important part is to practice moderation and to be mindful of what we eat.
Spend Time In The Shade
Try to stay in the shade as much as possible. It is ok to play in the sun or sunbathe for a while, but you shouldn’t spend all day in the sun. If you are out in the direct sun, it can take as little as 30 minutes for the heat to cause dehydration.
Even if you are not involved in physical activities, just been out in the sun can dehydrate you fast. Keep in mind that you are not only losing fluids through sweating, but your body is also working hard to stay cool.
This is why it is a good idea to spend some time in the shade. If your boat has little or no shade at all, don’t worry, there are a lot of options available to provide you with the much-needed shade. You can check this link to amazon to explore a wide variety of boat shades.
Signs And Symptoms Of Dehydration
Always keep an eye out for any of these signs while boating. Remember that dehydration is not a joke and should be treated fast.
- Increased thirst feeling
- Your mouth feels dry
- Feel sleepy or tired
- Your urine is more yellow than normal
- Experience headache
- Experience dizziness
- Rapid heart rate
Conclusion
While you enjoy the great outdoors, soak up the sun, and relax in the fantastic blue sea, also remember to be aware of what our body needs. Don’t ever forget to rehydrate every now and then as you have fun. You will be able to enjoy more when you take good care of your health. Dehydration should be taken very seriously, so always remember to drink plenty of water, refrain from staying too long under direct sunlight, replenish your body fluids immediately when you feel thirsty. Do not let your body fluids drop to alarming levels. If it becomes severe, do not ignore it, do not self medicate, and go see a doctor right away.
