Alongside regular dockside discussions on weight management and sailing aches and pains is dehydration. Interesting enough, dehydration...chronic dehydration is intimately tied to all the above. It's also a leading cause to irregular on-the-water performance for many sailors and crews.

The average, moderately active individual requires:
~ 1.9-2.6 L/day....
The active, persistently sweating individual (i.e. AC sailor in a tacking duel):
~ 1.8-2.0 L/Hr....they may need to replace upwards of 11-15L/day....

Every moment, of everyday some cell in the body is putting water (H2O) to use...meaning the body requires water to function always....not when "we consciously decide"...always...no discussion.

The body does not require an IV drip if proper hydration practices are in place, however many individuals are chronically dehydrated and simply too focused on their outside world to hear their body's cry for help.

Maybe this list of possible health risks will help encourage adding a bottle of water/healthy beverage to the day's "list of accessories":

Digestive Disorders

  • Constipation
  • Gastritis, Stomach Ulcers...

Cardiovascular and Respiratory

  • Blood Pressure concerns...

Neurological
Urinary

  • Urinary infections...

Muscular & Skeletal

Health concerns associated to dehydration are pretty easy to avoid and my professional experience has ignorance and stubbornness as two primary reasons many sailors are constantly dehydrated. These are common quotes from fellow sailors:

"...don't want to carry the weight..."
"...we'll never drink that much..."
"...don't want to go pee in the wet suit or bucket..."
"...I'm never thirsty till after sailing..."

If proper hydration was the key to winning races would one reconsider their hydration practices? An athlete (a sailor) who does not practice a normal routine of drinking when they feel the "thirst sensation" day after day, then dehydrates further to "make weight" or remove a concern for having to "go to the bathroom" or carry "extra weight" during a race, repeating this practice regatta to regatta; set themselves up "physiologically" to have an uncertain "athletic performance" and potential injury(s).

What does the body need for consistent physical performance: balanced hydration (and nutrition, proper training and recovery...)

The "Hydration Team":

  • Water
  • Electrolytes


Why?

Similar to a car needing gas, oil, transmission fluid etc. to run...the body requires water and electrolytes to perform all the cellular processes necessary for both communication and function in the body. If water is low and electrolytes out of balance, cell communication deteriorates and systems do not function properly (it becomes hard for the body to physically respond...boat handling can begin to suffer or ability to make clear tactical decisions).

If the "thirst sensation" was missed...the feeling of hunger usually grabs one's attention. Hydration can be attained through food sources as well has the recognized "fluid" forms. Both water and electrolytes can be replenished via a meal containing water rich and salt containing foods (i.e. fruits and veggies...fish and dairy). In fact, a proper meal can help the body hydrate and retain fluids to stay hydrated over a longer period when regular fluid consumption is not an option (during a race).

How to be better aware of own hydration, to prevent dehydration and have a good day on the water...everyday?

"What color is your pee?"

I can hear readers laughing, however it is an excellent means to "check in" with self. The standard is clear equals fully hydrated (meaning there is no good reason to chug another bottle...done a good job in being hydrated...check back after next trip to the head).

The deepness of color or lack of clarity is a little clue to degree/level of dehydration, paired with frequency of perspiration (ex. persistent sweating and bright orange urine...make an effort to consume some fluids (8-12oz...see how that goes over....sip some more...things are clearing up...sip a little more: downwind legs are usually a good time to rehydrate).

Really dehydrated...can one over do it with re-hydration?

Yes, this is called hyponatremia, though reported cases of death exist (I have personally read up on these!)...unless planning to consume 3 gallons of water in one sitting, it is not easy for a sailor (or average athlete) to reach such a state. Dehydration is a greater concern given the conditions of the sport and lifestyle.

Don't like water or sports drinks?

Add a splash of fruit juice, cut or frozen fruit to water for a bit of flavor. Sports drink too strong? Dilute it down with water...tends to taste much better.

Worried about sodium?

Pretzels, pickles and chips; though not nutritionally sound a solid "sodium pick up"!

SailTrim's fav hydrating beverage and food:

Glaceau Smart Water...
Watermelon...

Bottoms Up!