In extreme environments it is even more important to be aware of your fluid intake, fluid loss and electrolyte needs.
|Dry Extreme Heat||The extreme dry heat greatly increase the risk for dehydration and heat injury.||Suggested Fluid Intake: 5-12 Liters/day
Tips: Sweating rates can be reduced by working at night. During daylight hours, sweating rates can be reduced by covering the skin with light, vapor-permeable clothing. If and when possible, drink COLD water and sports drink.
|Hot and Humid||Relative humidity can increase water requirements independent of temperature. The humidity makes the evaporation of sweat off the skin difficult, which decreases the body’s ability to cool itself. This increases the risk for dehydration and heat exhaustion. Excessive sweating can also cause a large loss of electrolytes, specifically sodium and potassium.||Suggested Fluid Intake: Up to 2x needs of Extreme Dry Heat
Tips: If and when possible drink COLD water and sports drink.
|Altitude||Altitude puts us at greater risk of dehydration. More fluid is lost through our urine and breathing. Layers of clothes may cause
us to sweat more with little evaporation. The elevation also causes us to not feel as thirsty.
|Suggested Fluid Intake: 4-6 Liters/day
Tips: Drinking small quantities of fluid frequently results in less urine production than drinking large quantities of fluid less frequently.
|Altitude and Cold||The addition of cold to altitude can cause greater risk for dehydration because of the sweat losses that occur in insulated clothing, low rates of fluid ingestion, and concern of having to remove clothing to urinate.||Suggested Fluid Intake: 5.5-7.5 Liters/day
Tips: Make sure to consider the ventilation for your clothing to allow for sweating to dissipate heat. Drinking small quantities of fluid frequently results in less urine production than drinking large quantities of fluid less frequently. If and when possible consume hot fluids, tea, chicken/vegetable broth.
|Body Weight||Ounces of Fluid Needed per Day||Liters per Day|
|120 pounds||60–120 ounces||2–4 liters/day|
|150 pounds||75–150 ounces||2.5–5 liters/day|
|175 pounds||90–175 ounces||3–6 liters/day|
|200 pounds||100–200 ounces||3.5–7 liters/day|
|225 pounds||115–225 ounces||4–8 liters/day|
|250 pounds||125–250 ounces||4.5–9 liters/day|
Note: .5-1 ounces of fluid per pound per day [there are about 33 ounces in a liter].
Check the color of your urine as a good indicator of your hydration status.