What do members of the forum use for hydration drinks if any? <br>I have heard that just drinking water depletes the salts in your body. Many have suggested sports drinks, and then some dilute these sports drinks. Any suggestions? <br><br>I am going for a week long training mission, it will be very hot, and it will be strenuous activity. I know all about staying hydrated, but would like any info on the depletion of electrolytes. <br><br>Ted Fisher<br>Vermilion County Search and Rescue

Strictly empirical - and I note that recent studies have overturned several of the traditional "facts" (An example: Lots of sources have touted the "fact" that coffee is a negative source of hydration water due to supposed diuretic effects. My experience has always refuted this. Just read an article on a story that confirms what my body has long told me - even coffee is a source of hydration water)<br><br>It's pretty simple for me: <br><br>I avoid "full strength" sugary drinks - if using them (Kool-Aid, Tang, etc), I dilute them significantly with POW (plain old water). <br><br>I avoid sugared carbonated drinks because they taste nasty when diluted.<br><br>I drink POW unless I experience "salt cramps"<br><br>I use a diluted sports drink, preferably Gator-Aid, if I notice the early symptoms of electrolyte depletion<br><br>If I don't have any sports drink with me in the above situation, I consume something salty with plenty of POW - but that is not a "complete" electrolyte replacement (Potasium prob. missing) and my results bear that out - it's better than POW, but not a complete solution (pun intended)<br><br>If I experience "salt cramps", I drink about a liter/quart of full-strength sports drink, followed by some POW to slake thirst. Repeat as required, and a brief decrease/cessation of high-level exertion makes things get back to "rights" faster for me than simply "driving on". Take a break if you can...<br><br>Powdered sports drink powder is fairly compact and on an excursion of more than one day I greatly prefer that over bottles and bottles of pre-mixed - besides, it's less expensive. (However - those bottles are great portable water containers, especially those in the 20 - 32 fl oz size range.)<br><br>I used to have electrolyte-replacement packets (no sugars) to dump into POW when needed, but I've used them up and been too lazy to scrounge up some more. IMHO, those are better than sugared sports drinks - I don't like dumping a bunch of sugars in my system, no matter what variety of sugar (sucrose, dextrose, fruictose, glucose - whatever). I suggest finding some of those and see which works better for you - electrolyte replacement VS so-called sports drinks.<br><br>Again, drinks lots of POW, watch your urine output/color, and if you experience symptoms of electrolyte depletion, it's best if you can take a break.<br><br>My experiences range from African desert to North American Arctic: extreme heat + extreme humidity, extreme heat + extremely arid, and extreme cold + extremely arid, and most climates inbetween. My "knowledge" is all from UHK (University of Hard Knocks), so it's possible that I've developed some supposed "bad habits" over the years - take my advice with that grain of salt.<br><br>HTH,<br><br>Tom

Tom,<br><br>FWIW, my dietitian wife concurs with your observations. <br><br>Very strong tea, however, is diuretic. But it must be much stronger than that which is typically found in the USA.<br><br>John

Ayers basically has it right. Gatorade is Ok, if diluted. One main advantage is that is readily available, compared to other preparations, like ERG. It really works well when doing strenuous exercise in heat. IfGatorade is not available, salty foods will help with the sodium; bananas and figs are good sources for potassium.

How about Pedialyte? I know it's formulated for small children, but will it work for adults in an emergency if you simply drink more?

Grim,<br><br>According to my favorite dietitian, Pedialite should work as well for adults as for children. A cheaper approach is just to make your own. She thought the recipe was in the Merck Manual. <br><br>Good luck,<br><br>John

My drink of choice (necessity) is Cytosport Inc. Cytomax. You can find it here:<br><br>http://www.rei.com/online/store/ProductDisplay?productId=4933&storeId=8000&catalogId=40000008000&langId=-1<br><br>Now it tastes nasty but it works. I find I can push myself longer and further while drinking it constantly through out the exercise. I didn't know it when I bought the drink (for some reason they don’t advertise it) but it also reduces your oxygen amount consumption. Since I climb in high altitudes for me it's an added benefit. Plus after speed runs I'm not really that tired and my body recovers much faster. It does great job for killing taste of iodine in the water but the taste of the drink itself is really not the best (in comparison to Getorade) <br><br>Matt<br>

I like the school of hard knocks, and Thanks so much for your info. It will help me SURVIVE this long hot class.<br><br>Ted Fisher<br>Vermilion County Search and Rescue

I seem to be very susceptible to dehydration. Prior to any rescue, I drink plenty of water, but seen to sweat it out within 20-30 minutes. While I carry both water and either GATORADE or what I like better SQUINCHER, it is sometimes difficult during the operation to stop and rehydrate thoroughly. With this in mind, we keep a close watch on each other and make sure that if we notice anyone starting to show signs of dehydration and it is feasible, they stop, take a break and rehydrate. For me personally, I get a very weak feeling when I am dehydrated and find the extra caloric boost from SQUINCHER to be helpful. Pete

all I take is water, you can't cook with electolite drinks, or make tea with them

Read this:
http://sportsmedicine.about.com/library/bl_acsm_fluid.htm

I think Gatorade fits the amount of sugar that should be in the drink for optimal absorption. I started making my own sports drink with the following recipe, very easy to make:
Recipe (makes 1 quart):
1/3 cup sugar (about 5 tablespoons)
1/4 teaspoon salt (or use Morton's lite for some potassium)
1/2 package of your favorite kool-aid, unsweetened of course
mix in 1 quart water, adding the kool-aid last

I have used Gatorade for years, although for most uses I like to dilute it about 50:50 with water. In hot conditions I typically carry two canteens, one of which is devoted to plain water, the other to Gatorade.

The more strenuous the activity, the more important a diluted drink becomes. My stomach did not like standard Gatorade if I was running a marathon, but I could drink it straight all day long, if I was just hiking.

If you are eating salty foods, you don't need to worry about electrolyte replacement drinks. I did experience salt depletion once, and I have made sure to keep enough salt or Gatorade handy every since.

i know from experience that I sweat like a horse and lose salt at an alarming rate. I have salt smuggled away in my gear in various places. Salt depeltion can turn a hike into an ordeal.

Here in Brazil I can't find powdered Gatorade but I have a few cans of it that I brought from the States (I'm an American). I also use buffered salt tablets called "Thermotabs" that are available in drugstores in the States. Two thermotabs, a canteen of water and a tablespoon of honey and you're back to normal.

The thermotabs are fragile and subject to humidity. They don't take too much abuse in a pack.

Every time I'm in a restaurant and they have those little salt packets I load up. You can find tham stashed away in various places. I even have salt in my survival knife. Mac

I will have to research Thermotabs.

Thanks
Ted Fisher
VCSAR

Read the label carefully on the Pedialyte. I don't have any criticism of this product if you actually need rehydration and electrolyte replacement. However, note that the volumes of fluid are more pediatric than adult. You'll have to probably double dose yourself.

Tfisher,

Thermotabs are made by Numark labratories, Edison NJ. The bottle has a contact phone number 1-800-331-0221. The tabs consist of 450 mg Sodium Chloride and 30 mg Potassium Chloride. Maybe from that number you can find a distributor.
Mac

I carry a couple of packets of Emergen-C when I'm backpacking.

http://www.alacer.com

I used to mix it up right in my hydration bladder, but now I just make it in a cup as I need it. That's so I can keep my pure water pure for flushing wounds or eyes.

Here's what the manufacturer says:

"Emergen-C is widely used by athletes and people in all walks of life to provide nutritional support for a great variety of needs, such as starting the day, jogging, weight lifting, general stress, even to help ward off the late afternoon let-down!

"Emergen-C fizzes in water to furnish 1,000 mg Vitamin C with 28 different mineral electrolytes plus B Vitamins. A delicious invigorating drink with eight times as much potassium as Gatorade. Sweetened with Fructose (except Lite and Lo-Cal) for Quick Energy with Staying Power!"

I think it tastes pretty good too.

Bear

Typically, I have just used water. I have used Gator-aid diluted with 50% water occasionally- I read an article that favored that method in "Runners World" magazine.

I have done well under moderate to heavy and in heat by the above and power bars-- (not the one's that taste like cardboard, I like several from Trader Joe's store)

Tim H/9fingers

Thanks I will look it up.

I give this info to my student and fellow members of our Search Team. So they appreciate it as well.

Ted Fisher
VCSAR