Over a number of years the possibility of dehydration being a
contributing factor to accidents has been discussed informally. As Peter has
pointed out the right diet to provide sodium input is critical. Bruce's
comment about adjusting is also significant particularly for those that
drive out of the air conditioned office on friday afternoon to attend the
comps at somewhere like Narromine or hotter in summer. Add to that a
reasonable level of overweight and there is a good potential for a problem.
A paper was published recently ( which I now can't find ) that reviewed
tourist rescue cases from Ayers Rock. In a number cases the person was
hydrated well however they had not replaced the electrolytes, particularly
sodium and they had collapsed.
A ready reckoner below may assist. ( adapted from cycling )
An even more simple test is to check the urine output colour. Generally goes
darker the more dehydrated you are.
IF YOU ARE NOT PEEING REGULARLY YOU HAVE A PROBLEM!
Fluid balance test
The goal is to see exactly how much dehydration you incur during your flight
. Don't try anything new just yet. Make sure that you are in good physical
condition or check with your doctor.
Empty you bladder and record you weight (nude or swim suit)
pre-exercise weight = ___________ lbs.(A)
Do your usual flight, and drink like your normally would.
Record the approximate volume of fluid consumed during exercise.
How much you drank = ___________ fluid ounces
Towel dry, empty your bladder and then record your weight (nude or swim
suit)
post-exercise weight = ___________ lbs.(B)
Subtract your post-flight weight from your pre-flight weight to get the
number of pounds you lost.
weight lost = _____lbs.(A) - ______lbs(B) = ________lbs.(C)
To find out how many fluid ounces of water you have lost, multiply pounds x
15.3
_____lbs(C) x 15.3 = ________ fluid ounces of water you lost during the
flight.
To find out what percentage of your weight you lost during exercise,
_____lbs. (C)
________________ X 100 = ________ % Body weight lost
_______lbs. (A)
The following table and graph relate % body weight loss to performance and
symptoms.
Relating % loss of body weight to symptoms and performance in the heat
from Nutrition for Cyclists, Grandjean&Ruud, Clinics in Sports Med. Vol
13(1);235-246. Jan 1994
0% -- normal heat regulation and performance
1% -- thirst is stimulated, heat regulation during exercise is altered,
performance begins to decline
2% -- further decrease in heat regulation, increased thirst, worsening
performance
3% -- more of the same
4% -- exercise performance cut by 20 - 30%
5% -- headache, irritability, "spaced-out" feeling, fatigue
6% -- weakness, severe loss of thermoregulation
7% -- collapse is likely unless exercise is stopped
Peter Heath
----- Original Message -----
From: "JR" <[EMAIL PROTECTED]>
To: "Discussion of issues relating to Soaring in Australia."
<[email protected]>
Sent: Thursday, February 01, 2007 6:37 PM
Subject: Re: [Aus-soaring] Hydration and nutrition made simple
> Jeez I had to read that twice, I thought it said drink pee, damn those pee
> tubes
> JR
> ----- Original Message -----
> From: "Peter Stephenson" <[EMAIL PROTECTED]>
> To: "Discussion of issues relating to Soaring in Australia."
> <[email protected]>
> Sent: Thursday, February 01, 2007 4:39 PM
> Subject: Re: [Aus-soaring] Hydration and nutrition made simple
>
>
> >
> > ----- Original Message -----
> > From: "Texler, Michael" <[EMAIL PROTECTED]>
> > To: "Discussion of issues relating to Soaring in Australia."
> > <[email protected]>
> > Sent: Thursday, February 01, 2007 12:55 PM
> > Subject: [Aus-soaring] Hydration and nutrition made simple
> >
> >
> > > 7. Your food for the flight should be a ham salad and mayonnaise
> sandwich!
> >
> > I would not recommend having mayonnaise. It is egg based and an ideal
> > medium for growing bacteria in a warm cockpit. Food poisoning occurs
4-6
> > hours after eating and it would be a shame having to out-land for that
> > reason. I take LOW GI _apricot_ muesli bars that are easy to eat and I
> know
> > are in sterile individual packets.
> >
> > The article Robert Hart mentioned did not mention the joy of having the
> > pee-tube so that you can drink and pee as much as you like. It is a
> > wonderful invention. I have tried bags which have to be emptied at the
> end
> > of the flight, but NOTHING beats the pee tube! :-)
> >
> > PeterS
> > Family Doctor.
> > _______________________________________________
> > Aus-soaring mailing list
> > [email protected]
> > To check or change subscription details, visit:
> > http://lists.internode.on.net/mailman/listinfo/aus-soaring
> >
>
> _______________________________________________
> Aus-soaring mailing list
> [email protected]
> To check or change subscription details, visit:
> http://lists.internode.on.net/mailman/listinfo/aus-soaring
>
_______________________________________________
Aus-soaring mailing list
[email protected]
To check or change subscription details, visit:
http://lists.internode.on.net/mailman/listinfo/aus-soaring
