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Dehydration

You lose water all the time

Human body loses water through normal body processes (sweating, urinating, and defecating). Also many processes, for example digesting, require water. During an average day when the atmospheric temperature is 20 degrees Celsius (C) (68 degrees Fahrenheit), the average person loses and therefore requires 2 to 3 litres of water. Of course, in a survival situation you will probably lose more water because of stress and extensive activities that you will have to perform in order to survive. Other factors, such as heat exposure, cold exposure, high altitude, burns, or illness, can cause your body to lose even more water.

Effects of dehydration

All water that you lose every day has to be replaced. Dehydration is a serious problem with which you will have to deal in survival situations. It will decrease your performance and take away your strength. Severe dehydration can also be a cause of death. Have a look the following results of loss of water in your organism:

  • A 5 per cent loss of body fluids results in thirst, irritability, nausea, and weakness. You will still be able to cope with your tasks, but it will be more difficult to focus and you will act much slower.
  • A 10 per cent loss results in dizziness, headache, inability to walk, and a tingling sensation in the limbs. You are no longer able to perform difficult tasks, you are very weak and unable to concentrate for even short periods.
  • A 15 per cent loss is a severe dehydration. It results in dim vision, painful urination, swollen tongue, deafness, and a numb feeling in the skin. Your body cannot maintain its natural functions. Your reactions become mechanical and basic instincts start to take over.
  • If the amount of your body fluids falls below 15 per cent, chances of death because of dehydration are very serious.

Symptoms of dehydration

It is very important to recognise first dehydration symptoms and act before your state becomes serious. Described below are the most common first symptoms of dehydration:

  • Fatigue
  • Dark urine with a very strong odour
  • Low urine output
  • Emotional instability
  • Delayed capillary refill in fingernail beds
  • Loss of skin elasticity
  • Trench line down center of tongue
  • Thirst

Prevent dehydration – Drink a lot

The best way to prevent loss of water is to drink a lot of it. Depending on the circumstances, this will be even up to 30 litres per day. The best indicator of proper level of body fluids is urine output of at least 0.5 litre per day. Important thing to mention here is that it is better to receive smaller amounts of water often, than a lot once a day, as a normal person cannot assimilate more than 1 litre at a time.

Remember about electrolytes

While loosing water, no matter whether it is due to sweating or urinating, we loose electrolytes (body salts). An average diet can usually replace loss of salts, however when in extreme survival situations or illness additional sources may need to be provided. A mixture of 0.25 teaspoon of salt to 1 litre of water can provide a concentration that your body tissues will readily absorb.

Drinking tips for a survival situation

  • Always drink while eating – your body looses o lot of water while digesting. If you do not have water to drink – DO NOT EAT!
  • Acclimatise – when you get acclimatised to your environment, your body will act more efficiently.
  • Conserve sweat, not water – Limit activities that produce sweat, but do not stop drinking water. Water is vital for survival and many of your body's crucial activities depend on it. You cannot stop drinking. When sweating, you lose your water in an unnecessary way.
  • Ration Water – Until you find a suitable source, try to ration your water sensibly. In average conditions, a daily intake of half a litre of a sugar–water mixture (2 teaspoons per litre) will suffice to prevent severe dehydration for at least a week, provided you keep water losses to a minimum by limiting activity and heat gain or loss. But remember that this is an estimate. In hot climates, you may not last two days on half a litre per day. You have to watch your body's symptoms and adjust your intake accordingly.