Have Fun… But Hydrate!
Festivals are a popular destination. Over 30 million people will attend a music festival this year, around 10% of the US population. Most take place in the summer, and the combination of exertion (dancing), heat, and limited access to water can result in some health concerns. Add alcohol and caffeine intake and some illegal substances, all of which can worsen dehydration, and this can become a real danger. At an Avicii concert in Boston in 2014, 36 people were hospitalized just for dehydration. How can you avoid this problem at your next concert?
Choice of fluids
Arguments about whether sports drinks are truly better than plain water for hydration have been going on since Gatorade was developed in the 1960s. One concern is that traditional sports drinks contain a fair amount of carbohydrates in the form of sugar, which can also worsen dehydration. And some say that the amounts of electrolytes in these drinks really don’t help much in significant dehydration. However, in really hot weather, taking in too much plain water without any electrolytes can cause you to lose too much sodium. If you are going to be drinking lots of fluid replacement in a very hot venue, it’s rational to use low- or moderate-calorie sports drinks, but for most people water will work as well. There’s no evidence that any vitamins or other additives do anything to prevent or treat dehydration.
General prevention
- Recognize that not everyone has the same risk. Older folks are more susceptible to dehydration because they don’t store water as efficiently and their thirst sensation is lessened. People with chronic medical conditions like kidney disease or diabetes are also at increased risk.
- Do your best to mix your fluid intake with alcohol and caffeine intake, both of which increase your dehydration risk. One suggestion is to make sure you drink 12 oz. of your chosen fluid replacement between each alcoholic beverage you consume.
- Bring your own fluids, if they will let you. If not, bring an empty reusable water bottle or hydration backpack. Most summer festivals will have hydration stations, but the temptation is to postpone intake if you have to go wait in a line or pay for bottled water. Carry your fluids with you.
- Start the day with 12 to 18 ounces of fluid before you get into the heat, and concentrate on taking regular sips of fluid every 15 minutes or so to avoid getting thirsty.
How can I tell if I’m dehydrated?
It’s very important to pay attention to how you feel and not get totally caught up in the excitement. The two earliest symptoms of dehydration are thirst and reduced urination. One of the easiest ways to check your hydration status is to look at your urine (admittedly not too easy to do in a Porta-Potti). Deep yellow urine (the color of apple juice) means you are concentrating your urine and you are not adequately hydrated. The lighter the urine, the better your hydration status. Headaches, fatigue and dizziness are important early signs. As dehydration worsens, your heart rate may increase along with your breathing, and, if not treated, confusion occurs; at this point this becomes a medical emergency.
What do I do if I think I’m getting dehydrated?
For early symptoms, stop any exertion; get in an air-conditioned space and drink preferably iced fluids. Popsicles and ice chips are helpful as well. Stay put until these symptoms improve. If they don’t, or if you have an increased heart rate, rapid breathing or confusion, find the nearest aid station or EMT group and let them check your blood pressure, and possibly give you IV fluids if necessary.
With much of the summer ahead of us, make sure you know how to prevent dehydration. A little bit of preparation and awareness of your own situation will provide a safe festival experience.
