Hydration in Hiking: How Much and What to Drink?

Importance of Hydration in Hiking

The importance of hydration in hiking cannot be overstated. It is crucial for maintaining your energy levels, preventing fatigue, and ensuring proper muscle function. Proper hydration also helps regulate body temperature and transport essential nutrients to your cells.

The consequences of poor hydration can be serious. Dehydration can lead to headaches, dizziness, muscle cramps, and in extreme cases, heat strokes or hypovolemic shock. These situations can not only ruin your hike but also endanger your health.

Understanding Hydration Needs

Factors like hike duration, intensity of effort, temperature, and altitude all influence your hydration needs. The more intense the effort and the more extreme the weather conditions, the more you will need to drink. For example, during a mountain hike, the higher altitude increases dehydration due to drier air and the additional effort required to climb slopes. Similarly, hiking under intense sunlight will make you sweat more, increasing your need for water.

Signs of dehydration to watch out for include intense thirst, dark urine, dizziness, and fatigue. Other symptoms may include headaches, dry mouth, and muscle cramps. Recognizing these signs early can help you take corrective action before things get worse. It’s also important to note that thirst can sometimes be a late indicator of dehydration, which is why it's essential to drink regularly.

How Much to Drink During Trekking?

As a general rule, it is recommended to drink about 2 to 3 liters of water per day. During the hike, this translates to about 0.5 to 1 liter of water per hour of walking. These recommendations can vary based on your size, weight, and metabolism. A larger or heavier person, for example, will require more water than a smaller, lighter person. Adjustments based on conditions are also important. In hot climates, high altitudes, or during intense efforts, you will need to increase your water intake. For instance, during a hike under the blazing sun, your body loses more water through sweat, which requires increased fluid consumption. In extremely hot conditions or during very intense efforts, it is recommended to drink up to 1.5 liters of water per hour. At high altitudes, dehydration can be accelerated due to dry air and water losses through breathing.

What to Drink?

Let’s explore the various options to stay hydrated.

1. Water: The Essential Base Water remains the top choice for hydration. It is easily accessible, affordable, and perfectly suited to maintain your hydration during hikes. Plain water is generally sufficient for short and moderate intensity hikes. However, for longer or more intense efforts, it may be necessary to supplement with other types of drinks to maintain a proper electrolyte balance.

2. Isotonic Drinks: When and Why to Use Them Isotonic drinks can be beneficial during intense or extended hikes. They help replace electrolytes lost through sweat, like sodium and potassium, and provide a small amount of carbohydrates for energy. Using energy drinks can help prevent fatigue and muscle cramps during prolonged efforts. Isotonic drinks are specially formulated for quick absorption by the body, allowing for more efficient rehydration.
3. Electrolyte Drinks: A Key Option for Long Efforts Electrolyte drinks are designed to replace essential minerals lost through sweat. These minerals, or electrolytes, include sodium, potassium, magnesium, and calcium. They play a crucial role in maintaining fluid balance, nerve function, and muscle function. During long or intense hikes, electrolyte drinks can help prevent muscle cramps and maintain your energy levels. Check out our range of electrolyte drinks to find the one that works best for you.
4. Natural Alternatives For lucky hikers who trek in areas where wild fruits are abundant, natural alternatives like coconut water or diluted fruit juices can also be helpful. These offer natural electrolytes and effective hydration while being tasty. For example, coconut water is rich in potassium and can be a refreshing and nutritious alternative. Diluted fruit juices can provide extra vitamins and minerals, along with a small amount of sugar for energy.Le matériel nécessaire pour une bonne hydratation

Equipment Needed for Good Hydration

A full day of hiking requires several liters of water. In hot weather, 4 to 5 liters of water may be required, which represents weight and bulk in your backpack. We will present the different options to optimize your water storage.

1. Reusable Bottles and Canteens : Reusable bottles and canteens are the classic accessory for any hiker. They are eco-friendly and allow you to carry water easily. There are soft models, called flasks, as well as rigid models made of stainless steel or plastic. Neither is better than the other. Choose the option that suits you best. Bottles with volume indicators can also help you keep track of your water consumption throughout the day.
2. Hydration Bladders : Hydration bladders with a drinking tube offer a practical solution. They allow you to drink without stopping, which is especially useful during long or technical hikes. Most backpacks are compatible with hydration bladders. A space in the main compartment is dedicated to them, and a hole for the tube is provided. Some models even have a magnetic system on the backpack strap to prevent the tube from swinging while you walk.

3. Portable Water Filters and Purification Tablets: We mentioned this earlier. How can you optimize weight and space? With a portable water filter. Rather than carrying 4 or 5 liters of water on your back, carry 2 liters of drinkable water and a water filter. You can refill your bottles and hydration bladders as soon as you come across a fountain or river. A water filter purifies the water to make it drinkable. Some models weigh less than 100g and are a great alternative to 1.5-liter bottles. Just make sure you have water sources along your route.

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