Dehydration Prevention

Even mild levels of dehydration will affect a person. It certainly becomes harder to tolerate hot environments, but it also makes it difficult to be physically active in any type of environment.

Early warning signs of dehydration are subtle, which means Scouts and Scouters need to pay attention! Common early warning symptoms are feeling thirsty or lightheaded, having dry mouth or a persistent dull headache, or experiencing the “blahs,” fatigue, or vomiting.

Changes in both urine color and volume are important signs. In general, urine should be relatively clear — about the color of straw. If it is dark (more like apple juice) or you are going to the bathroom less frequently, drink up. Use the urine color chart to help keep you and everyone else hydrated.

Staying hydrated is as simple as drinking enough water. The most important aspects of this statement are:

• Drink water! Neither sports drinks nor energy drinks are necessary during Scouting events. Water is all that is needed. Sports drinks are promoted as containing electrolytes needed to replace those that are lost during heavy sweating. However, a healthy diet will provide all the electrolytes needed for most Scouting activities. Energy drinks are not helpful at all. Like sports drinks, they often have lots of sugar, but they also have a lot of caffeine. Caffeine can increase urination — which can contribute to becoming dehydrated. If Scouts must drink sports drinks, either mix them 50/50 with water or alternate with drinking water.
• Drink enough water, but do not overdo it. The goal is to replace the water that is lost. Drink to thirst is the rule. If a Scout is thirsty, then drink up! Drinking more than is needed, or “overhydrating,” can lead to a serious medical emergency called hyponatremia.