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Dry mountain air can increase dehydration. It's essential to stay hydrated on a hike if you are to get the most out of the exercise and the landscapes when you're getting away from it all.
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Hiking is an exciting way to explore nature while keeping fit, but it also requires plenty of energy to manage the duration, changing temperatures, and physical effort. Staying hydrated is key to keeping your energy levels up and ensuring an enjoyable hike. Here are some essential hydration tips to help you stay refreshed and energized during your adventure:
Did you know the average adult loses about 2½ litres of water every day through natural processes like sweating, breathing, and digestion? While food provides about 1 litre of water, you'll need to drink at least 1½ litres to make up the difference—especially when hiking. In warm temperatures or high altitudes, your water needs increase, so keeping your hydration in check is crucial.
Thirst is not always the best indicator of hydration. By the time you're thirsty, your body has already lost at least 1% of its water weight, meaning you're already dehydrated. This can affect your energy and stamina, so make sure to drink regularly even if you don't feel thirsty. Fun fact: the feeling of thirst diminishes as we age, so it’s important to stay proactive.
When you're hiking, your body temperature rises, and the natural response is to sweat. In doing so, you lose between 0.5 to 1 litre of water per hour—and this can jump to 3 litres or more depending on the intensity of the hike and weather conditions. Dehydration is one of the leading causes of fatigue, which can sap your energy and make your hike feel much harder. To keep going strong, aim to drink at least 0.5 litres of water every hour.
Hydration isn’t just a during-hike necessity. Drink up before you start to get ahead of the water loss that will happen. During the hike, stay on top of your hydration to prevent fatigue and reduce muscle strain. Afterward, it's just as important to rehydrate—this helps with muscle recovery and prevents post-hike soreness.
For hikes under an hour, water is all you need. For longer hikes, your body will need more than just water to prevent hypoglycemia and keep your energy levels up. Isotonic drinks can be a great option for balancing water and carbs, while fizzy and energy drinks are best avoided as they can speed up dehydration. Also, make sure your drink isn’t too cold, as this can cause stomach discomfort. The ideal temperature is around 15°C.
It’s crucial to listen to your body and react quickly to dehydration. Signs include:
1/ Feeling thirsty
2/ Increased heart rate
3/ Drop in blood pressure
4/ Fatigue and muscle weakness
5/ Early signs of dehydration can lead to more serious issues like muscle cramps, heavy legs, and difficulty breathing. If you experience any of these symptoms, stop and drink water right away. In severe cases, seek medical advice.
By staying mindful of your hydration, you’ll boost your endurance, enjoy the hike more, and keep dehydration at bay. Happy hiking, and don’t forget your water bottle!
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