Hydration plays a crucial role in safety and performance of skydivers due to the physical demands of the sport, the cognitive focus required and the environmental elements encountered at jump altitudes. On a typical jump from 10,000 feet or higher, skydivers experience lower air pressure and humidity, which can accelerate and exacerbate dehydration. The excitement and stress associated with skydiving can also lead to an increased heart rate, perspiration and water loss. Proper hydration levels are necessary for the body’s essential physiological processes including temperature regulation, joint lubrication and nutrient transportation. Dehydration can lead to muscle cramps, fatigue, decreased coordination, slower reaction times, impaired judgment and increased risk of accidents.
The body is 45-75% water, and a shift in this balance can impair overall function and wellbeing. A 2019 article by C.X. Muñoz and E.C. Johnson in Nutrition and Enhanced Sports Performance points out that even mild dehydration (1-2% body weight loss) can reduce physical performance and increase the perception of effort. Given the physically demanding nature of skydiving, which includes handling heavy gear and managing complex body movements during freefall and landing, any decrease in physical capability can be detrimental. Skydiving also requires sharp mental focus and quick decision-making. From assessing wind conditions to executing emergency procedures, maintaining mental acuity is paramount for every jump. Dehydration compromises cognitive functions, jeopardizing safety in a sport where split-second decisions are the norm.
Hydration Strategies
Hydration should begin the day before skydiving. Daily fluid-consumption requirements vary depending on an individual’s health status, environment, sweat rate and activity levels. A few methods for achieving adequate fluid intake include:
- Men should consume 3.7 liters and women 2.7 liters daily.
- Take your body weight in pounds, divide that in half and drink that in ounces.
- Drink at least eight 8-ounce glasses of water throughout the day.
Whichever guideline you choose to follow, gradually consume your water, as you will absorb it more effectively than drinking a large amount at once.
Start the day off with a tall glass of water. After that, consume your normal cup of tea or coffee. Current research shows that caffeine does not contribute to dehydration as much as once thought. Although a moderate intake (less than 400 mg, equivalent to four cups of coffee) has a mild diuretic effect, it contributes to daily fluid intake. One the other hand, alcohol does contribute to dehydration, so take that into account and consume more fluids before and after alcohol intake.
General Guidelines for Water Intake
Normal Conditions (60°F to 75°F / 15°C to 24°C)
Water Intake: 8-12 ounces (0.24-0.35 liters) per hour
Reasoning: Moderate temperatures require standard hydration to maintain normal bodily functions and performance.
Warm Conditions (75°F to 85°F / 24°C to 29°C)
Water Intake: 12-16 ounces (0.35-0.47 liters) per hour |
Reasoning: As temperatures rise, the body loses more water through sweat, necessitating increased fluid intake.
Hot Conditions (85°F to 95°F | 29°C to 35°C)
Water Intake: 16-24 ounces (0.47-0.71 liters) per hour
Reasoning: High temperatures significantly increase the body's need for hydration to prevent heat-related illnesses and maintain performance.
Very Hot Conditions (Above 95°F / 35°C)
Water Intake: 24-32 ounces (0.71-0.95 liters) per hour
Reasoning: Extremely high temperatures require vigilant hydration to avoid dehydration, heat exhaustion, or heat stroke.
To avoid dehydration:
Consume Electrolytes: Sweating causes loss of electrolytes (sodium, chloride, potassium, magnesium, calcium), which influence fluid regulation by helping retain the fluid consumed. Electrolytes are responsible for muscle contraction and nerve conduction, making them a key contributor to performance. Sodium loss in sweat varies by individual with low levels causing hyponatremia, leading to headaches, nausea, vomiting, muscle cramps and even death in extreme cases. To combat this, consume a sports drink or use an electrolyte powder during periods of high activity. The more you sweat, the more electrolytes you’ll want to consume.
Dress Appropriately: Skydivers should wear moisture-wicking, breathable clothing to manage sweat and keep cool. Dress in layers and adjust according to the weather.
Stay Cool: Avoid prolonged exposure to the sun and heat. Seek shade and use cooling towels or fans to regulate body temperature.
Carry Water: Ensure you have access to water throughout the day. Small sips of water before taking off can help offset the sweat loss encountered during the plane ride and freefall. After landing, drink water to replenish the fluids lost during the jump. You should consume approximately 24 ounces of fluids (with sufficient electrolytes) per pound of body weight you lose.
Eat Hydrating Snacks: Watermelon, oranges, grapes, pineapple, cucumbers, tomatoes and yogurt provide water and essential nutrients to aid recovery.
Monitor Weather: Monitor temperatures and humidity levels to account for environmental variables.
Assess your hydration status throughout the day:
Gear Check: After a pin check take a second to examine fellow skydivers. Look for discolored skin, confusion, disorientation and a dry mouth and lips.
Monitor Symptoms: Signs of dehydration include dizziness, dry mouth, headache or fatigue. If you experience these symptoms, seek a cool place and increase fluid intake.
Body Weight: Body weight guides replenishment needs. With scales at every drop zone, capturing weight before and after jumping is a practical way of monitoring fluid loss.
Skin Turgor Test: Pinch the skin on the back of the hand and observe how quickly it returns to its normal position. Skin that takes longer to flatten may indicate dehydration.
Thirst: While not always a reliable indicator, feeling thirsty is a sign that your body needs more water. Don’t wait until there is a signal of thirst to start hydrating; make it a continuous process.
Monitor Urine: A simple way to assess hydration status is by monitoring urine color.
Staying hydrated is critical for performing at your best and promoting safety, especially during the hot summer months. By following these hydration strategies and regularly assessing hydration status, you can minimize the risk of dehydration. Proper hydration goes beyond just drinking water; maintaining a balance of fluids and electrolytes is essential to supporting your body’s needs before, during and after the skydive.
Anthony Acevedo, PhD | D-39259
Licensed Dietician Nutritionist, Certified Strength and Conditioning Specialist