Heidi Walker
Ah, finally, summer has arrived and, if you’re like me, you want to spend as much time as you can exploring the outdoors in summer’s warm sun. But too much fun in the sun can cause problems beyond the occasional sun burn. I’m talking about hypernatremia and hyponatremia.
Hypernatremia
Hypernatremia occurs when you aren’t hydrated enough, and your body retains too much salt. This can happen if you’re not drinking enough water while sweating heavily during physical activity. The first symptom of hypernatremia is excessive thirst and fatigue (you might also have stopped sweating). As symptoms progress they can include dizziness, lethargy, and, if not treated, spasms, seizures, and becoming comatose.
How to treat Hypernatremia
Drink slowly to safely replace your fluids, as gulping water can lead to discomfort and shock your system. Rest in a shaded area if you can. If there is no shade, find a place to rest where you can create shade by draping a coat or safety blanket over two rocks or with the support of trekking poles. The idea is to replace your water levels while not continuing to sweat the water away.
Hyponatremia
Hyponatremia occurs when you have overhydrated - yes, this can happen on your outdoor activities! It's common to think that you must keep drinking water to stay hydrated, but without the right precautions, you can end up in as much trouble as when you don’t hydrate. Symptoms of hyponatremia can include nausea, fatigue, muscle weakness, headache, and confusion.
How to treat hyponatremia
Adding salt back into your system is important. Find a place to rest and slowly start nibbling salty snacks. If you've only been drinking pure water, add electrolytes. Your primary goal is to increase your salt levels.
Re-evaluate whether to continue the activity once you’re feeling better but maintain your hydration and salt intake - and don’t overexert yourself. Rest often.
How to distinguish between HYPERNATREMIA and HYPONATREMIA
The symptoms of both of these conditions are similar and can be hard to discern. If you are assisting someone who exhibits these signs, ask the person if they have been drinking, how much, and what they’ve been drinking. If they have only been drinking water, have them slowly eat a salty snack and slowly drink electrolytes. If they haven’t been drinking, find a shade and get them to drink primarily water - but watch their intake. You might take this opportunity to reconsider whether to continue the activity. It is never wise to allow a person with medical issues to stay alone in a location or return back to their car unattended.
How to prevent hypernatremia and hyponatremia
Hydrate properly. Maintain your salt levels by either adding electrolytes to your water or eating salty snacks (such as a handful of peanuts). I will take a bottle with electrolytes on outings during the summer, so I can take a swig when I’m feeling a bit tired while climbing a hill.
Monitor yourself. Ask for rest stops when you need them to drink your water/electrolytes and a snack. If you're thirsty, there is likely someone else in the group who also needs a drink. Making your water easy to access (not in the bottom of your pack) is key for staying hydrated. If you haven’t urinated for a while, or noticed that when you finally pee your urine is brighter or darker in color, that’s a great reminder to hydrate!
Keep yourself cool and reduce sweating. If you're by a stream, dunk your hat or bandana in the water and place it on your head. This helps beat the heat and reduce excessive sweating. Draping wet cloth on your neck and joints where blood vessels are close to the skin will help you will feel cooler.
There are also items you can get that are specifically designed to keep you cool, such as cooling towels, which are made with materials that radiate coolness when wet. While climbing Mt. St. Helens on the hottest day of the summer a few years ago, I used a cooling cloth to keep my temperature low and avoid excessive sweating, and I made it to the top! Cooling towels work when paired with adequate rest, hydration, and snacks.
Beat the heat, and have fun!
With wonderful weather upon us, get out this summer and enjoy these long, warm days! Just remember to stay aware of hypernatremia and hyponatremia symptoms, take care of yourself and your adventure buddies, and return home safely.
If you have any favorite hot weather and hydration tips, please share them in the comments below!
Want to share your safety tips? Reach out to safety@mountaineers.org with your proposed topic. Topics related to all activity types (hiking, kayaking, snowshoeing, canyoning, etc.) are strongly encouraged, along with stories and best practices related to emotional safety and group dynamic scenarios.
