Asylum on a sea of rock: - The Mountaineers

ecreation
Story and photos
by Ralph Teller
who’s got your back
when you’re on the trail?
Can the importance of water, sodium, potassium, calcium and magnesium be over-
stated as trail partners? Not if you want to get back to the trailhead on your own two feet.
Maintaining hydration and electrolyte balance is critical to nerve and muscle function, there-
fore a key consideration for hikers and climbers hoping to perform at full capacity.
Electrolytes are molecules capable of conducting electrical impulses (they include sodium,
potassium , calcium, magnesium and chloride). Without sufficient levels of these key electrolytes,
muscle weakness or severe muscle contractions may occur.
Hyponatremia, a low concentration of sodium in the blood, has become more prevalent in
ultra-endurance athletes, but it can also rear its head on the trail.
Adequate sodium balance is necessary
for transmitting nerve impulses and proper
• Thirst • Headaches • Fatigue
muscle function. Even a slight depletion can
cause problems.
• Muscle cramping • Bloating • Dry mouth Long hikes or long, challenging climbs that
• Dark yellow urine • Unclear thinking
take place in hot, humid conditions are prime
situations for hyponatremia. During intense
• Weakness • Sweat decrease during exercise exercise, sodium is lost along with sweat.
• Significant weight loss during exercise
An athlete who only replaces the lost fluid
with water may contribute to a decreased
blood sodium concentration. Therefore, fluids with electrolytes are recommended for hikers and
climbers during long outings. it’s also advisable to carry salt pills on long days of continuous
physical activity. Taking a salt pill (with water) at the onset of specific muscle pain is advisable
Continued on page 31
Warning signs of dehydration:
Angie Evins graphic
www.mountaineers.org
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