Hydration

Always bring at least 32 oz. of water for every 2 hours of hiking

RECOGNIZING THE STAGES OF DEHYDRATION:

Stage 1: Mild Dehydration
Mild dehydration can occur because of normal sweating on a hot day or excess urination, and this can cause one to feel a bit thirsty and dry-mouthed.  Your lips and nose may also feel dry.  Check your urine at this stage; if it is a dark yellow or amber, you need to drink water to re-hydrate.

Stage 2: Moderate Dehydration:
Moderate dehydration can result in abnormalities in the body's potassium and sodium levels, which could affect the rhythm of your heartbeat, as the heart needs to work more to pump blood and oxygen throughout your body.  Symptoms include: dry mouth and nose, extreme thirst, decreased urine output, deep rapid breathing, headaches, dry skin, dizziness and light-headedness, fatigue, low blood pressure, confusing, constipation, muscle cramps, weak pulse, blue lips, painful kidneys.

Stage 3: Severe Dehydration:
Severe dehydration is serious and requires medical intervention to prevent damage to your kidneys or liver.  Severe dehydration can also cause kidney stones to form and can damage muscle and create cholesterol problems.