Dehydration is one of a hiker's worst enemies, and for those out on the trail, it can become a serious danger, especially when far from any water source. It can manifest as headaches, but at a more advanced stage, dehydration can quickly ruin your hike and expose you to serious health risks. That's why it's essential to stay well hydrated while hiking, so you can make the most of your adventure and avoid any dangerous situations. Check out how much water to bring to get the best out of your mountain outing!
Dehydration: symptoms and risks
Dehydration manifests as a lack of water and minerals in the body, which can no longer function properly. The first sign is of course thirst, followed by an accelerated pulse, darker urine, nausea, dizziness and sometimes even a slight fever. If you experience these symptoms, it's crucial to act quickly to avoid serious complications.
How much water should you bring to stay properly hydrated?
On your hikes, it's essential to manage your water supplies carefully. The recommended daily water intake for an adult during normal physical activity is at least 1.5 litres. However, this amount can vary depending on the intensity of physical exertion, temperature and terrain.
For example, during a mountain hike or in full sun, perspiration increases, and you'll likely need to step up your water intake to make up for those losses.
During exertion, a good rule of thumb is to drink around 200 to 250 ml every 30 minutes, which works out at roughly one litre per hour.
Drink regularly and before you feel thirsty
For prolonged physical exertion, it's recommended to drink regularly and in small amounts. If you wait until you feel thirsty, that's already a sign of dehydration. The idea is to adopt a routine and drink before any sensation of thirst. This will help you maintain an optimal hydration level throughout the day.
Weather conditions play an important role in your hydration needs. If you're hiking in blazing sunshine, you'll need to increase the amount of water you carry, and also avoid alcohol and overly sugary drinks, which have a dehydrating effect. On the other hand, in cool weather you'll feel less thirsty, but it's just as important to keep drinking!
Tips to avoid running out of water during your hike
- Plan your water supplies: Take into account the duration of your hike and the weather to estimate how much water you'll need. If you're going on a multi-day hiking trip, each morning you should plan your water supply for the full day. To prepare thoroughly, check out our trek equipment checklist.
- Use a water bottle with a filtration system: Particularly useful for sourcing water in the wild. This type of bottle filters out bacteria and micro-organisms. That said, always favour non-stagnant water sources.
- Drink regularly: When hiking, don't wait until you stop to drink everything at once. It's better to take small sips every 15 to 20 minutes, to avoid a heavy feeling in your stomach and ensure better water absorption.
- Keep your water cool: Warm water can be hard to drink during exercise. By using a backpack designed to store your bottle away from direct sunlight, you can keep your water cooler for longer — which will encourage you to drink more.
The importance of drinking before and after hiking
Hydration isn't limited to the effort itself. Even before heading out on a hike, it's important to hydrate well to anticipate water loss during the activity. Drink enough in the 3 hours before you set off to make sure your body is well prepared for the effort. After the hike, don't forget to top up your fluids to support your recovery. This will help you replenish your body's reserves and reduce the effects of fatigue.
Useful accessories to support hydration
To make hydration easier while hiking, there are accessories specifically designed for this purpose. A hydration bladder integrated into your backpack is ideal for easy access to water during your walk.
You can also bring along a filtering water bottle to make sure you never run out of water, especially if you're heading into areas where resupply options are scarce. These practical solutions will keep water within easy reach. You won't have to worry about finding a water source throughout your hike.
Remember, good hydration is essential to making the most of your hiking activity. By following each piece of advice, you'll be able to stay hydrated, performing well and in good health throughout all your outdoor adventures.
