by magikwalt » Wed Nov 04, 2009 9:54 am
I received a PM wondering why I was interested in how people hydrated and with what. The local trails had at least 4 fatalities this year and many close calls. ZippetyDude asked a question about a fluid loss chart and I ran across this one.
Symptoms by percent body weight water loss:
PERCENT WATER LOST --------- SYMPTOMS
0% --- none, optimal performance, normal heat regulation
1% --- thirst stimulated, heat regulation during exercise altered, performance declines
2% --- further decrease in heat regulation, hinders performance, increased thirst
3% --- more of the same (worsening performance)
4% --- exercise performance cut by 20 - 30%
5% --- headache, irritability, "spaced-out" feeling, fatigue
6% --- weakness, severe loss of thermoregulation
7% --- collapse likely unless exercise stops
10% -- comatose
11% -- death likely
[Nutrition for Cyclists, Grandjean & Ruud, Clinics in Sports Med. Vol 13(1);235-246. Jan 1994]
As part of a test this summer I spent an hour on treadmill indoors at a temperature of 85º. In one hour of max incline fast walking pace I dropped 4.3lbs of fluid or 2 liters. My underestanding is the body absorbs about 1 liter an hour. On a hard 6 hour hike it means I end 5%-6% dehydrated. I weigh 250lbs.
At least I think that is the way the science works.