Dehydration, when teamed with prolonged sun exposure and/or warm temperatures, can lead to heat exhaustion or, in more serious cases, heat stroke. In addition to carrying and drinking plenty of water, use sunscreen, wear a hat, seek shade, and avoid over exertion. Pale, clammy skin, dizziness, and nausea can be symptoms of heat exhaustion. Take time to rest and re-hydrate. A high temperature, lack of perspiration, and flushed skin can signal heat stroke. Seek immediate medical attention.
Adults require 4 quarts of water per day and up to 8 quarts for strenuous activity at high elevations. A 25% loss of stamina occurs when an adult loses 1 to 1 ½ quarts of water. To maintain higher energy levels and avoid dehydration, drink frequently. It is important to begin drinking before you actually feel thirsty. Don’t forget to treat your water!