Water

1
Water

• Hydration is key to performance or even survival.
• Dont wait until you are thirsty to drink, by
  then you
• are already beginning to dehydrate.
• Clear urine is the best indicator of proper
  hydration.
• Should drink a MINUMUM of 2 quarts per day.

2
Water Sources From The Tap

• Pack in yourself
• Good for day hikes
• Guaranteed safe--no purification needed
• For Winter, it is best to fill your bottle with
  hot tap
• water immediately before hiking.

3
Water Sources Lakes, Rivers Snow

• Most practical for multiday trips (water is
  heavy!).
• Lakes and rivers are convenient.
• Melting snow is the usual method in Winter--Takes
  time and fuel.
• MAJOR PROBLEM Contamination.
• Frequently the water needs sterilization or
  purification.

4
Water Purification Boiling

• Boiling is the best methods--it kills everything
• Just bring the water to a boil briefly.
• Fresh fallen snow should be boiled too, because
  pathogens survive
• and can be mixed in from old snow.

5
Water Purification Iodine

• Iodine treatment is effective against bacteria
  and viruses,
• but not large parasites.
• Since iodine tablets dissolve slowly in cold
  water, you may have to
• wait up to an hour before drinking the water.
• After treatment taste can be improved by reacting
  the leftover iodine
• with powdered vitamine C
• Making punch or Kool-Aid helps the taste too.

6
Water Purification Filtration

• Filters are effective against large parasites and
  bacteria, but not viruses
• Make sure the filter pore size is no larger than
  40 microns, or else
• bacteria will get through.
• A combination iodine/filter is available and
  works well, but you have
• to carry the extra weight (about a pound).

7
Waterborne Pathogens

• VirusHepatitis A (infectious hepititus)-not
  common
• Bacteria Salmonella and Escherichia coli--not
  common in US
• Large Parasites Giardia and Cryptosporidium
  (crypto)
• are very common. Takes two to twenty days to
  manifest
• themselves with symptoms such as
• intense nausea
• diarrhea
• stomach cramps
• fever and headache
• flatulence and belches that reek like rotten eggs

8
Food Composition of Foods

• Leave your weight-loss diet at home! You can
  burn up to 6000
• calories/day on a strenuous climb.
• Not only does your body burn energy while
  hiking/climbing,
• but keeping warm takes work too.
• Balance diet with carbohydrates fat and protein.
• Eat for endurance
• Carbohydrates mostly during the day
• Fats and protein for dinner (they digest more
  slowly)
• For cold meals dont bring things that will
  freeze!

9
Food Ideas Breakfast

• Breakfast is best hot to help energize you for
  the day
• Cereal, powdered milk and hot or cold milk
• Oatmeal or rice, toaster pastries (POP TARTS
  RULE)
• eggs, bacon, pancakes potatoes (takes time and
  fuel though)
• Hot Chocolate, Tea or Coffee

10
Lunch

• Lunch begins shortly after breakfast and ends
  shortly before dinner!
• Eat small amounts throughout the day
• Proteins
• Canned meats (might freeze), beef jerky, cheese,
  nuts and seeds
• Starches
• Bread, bagels, granola and other cereals, chips
  and pretzels
• Sugars
• Cookies, CHOCOLATE, candy bars, etc.
• Fruits
• fruit bars, dried fruits such as raisins, peaches
  and apples
• Vegetables
• carrots or celery sticks, etc.

11
Dinner

• Dont skimp on this meal--make it taste great!
• Soup is a great way to help hydration as a first
  course
• One-pot meals are best with a base of noodles,
  potatoes or rice.
• To ensure adequate protein add sausage, dries
  chicken, beef or
• even fish.
• Dont hesitate to add butter or margarine to
  bolster fat content.
• Prepackaged meals are good too.
• Raman noodle are fast and easy to make--but try
  too add
• something like meat or egg.
• Freeze dried meals are the lightest to carry, but
  expensive and tastless.

12
What to bring

• Two pounds of food per person per day
• 2 insulated 1 quart bottles
• a cup for drinking hot liquids
• knife and fork (plastic)
• swiss army knife
• Bowl (stainless steal)
• Something to clean up (sponge or towel)
• No Soap!!
• One day extra food for emergency