Dehydration is one of an athlete's greatest enemies, and for hikers it can become a real danger, especially when far from any water source. It can lead to 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. Find out how much water to bring to get the most out of your mountain outing!
Dehydration: symptoms and risks
Dehydration manifests as a lack of water and mineral salts in the body, which can no longer function properly. The first sign is of course thirst, followed by an increased pulse rate, darker urine, nausea, dizziness and sometimes even a slight fever. If you experience these symptoms, it is crucial to react quickly to avoid serious complications.
How much water should you carry to stay properly hydrated?
During your hikes, it is essential to manage your water supplies well. The recommended daily water intake for an adult under 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 will likely need to increase your water intake to compensate for these losses.
During exercise, a good rule of thumb is to drink around 200 to 250 ml every 30 minutes, roughly one litre per hour.
Drink regularly and before you feel thirsty
For prolonged physical effort, it is recommended to drink regularly and in small quantities. If you wait until you feel thirsty, that is already a sign of dehydration. The idea is therefore 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 water needs. If you are hiking in scorching sun, you will need to increase the amount of water you bring, and also avoid alcohol and overly sugary drinks, which have a dehydrating effect. In cool weather, on the other hand, you will feel less thirsty, but it is just as important to keep drinking!
Tips to avoid running out of water during your hike
- Plan your water supply: Take into account the duration of your hike and the weather to estimate how much water you will need. If you are going on a multi-day hiking trip, each morning you need to plan a water supply for the whole day. To prepare properly, check out our trek kit 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. Favour non-stagnant water sources all the same.
- Drink regularly: When hiking, don't wait and then drink everything at once. It's better to drink in small sips every 15 to 20 minutes, to avoid a feeling of heaviness in the 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 water bottle out of direct sunlight, you can keep your water cool for longer, which will encourage you to drink more.
The importance of drinking before and after your hike
Hydration isn't just about during exercise. 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 your hike, don't forget to rehydrate to support your recovery. This will help replenish your body's reserves and reduce the effects of fatigue.
Useful accessories to help with hydration
To make staying hydrated easier while hiking, there are accessories specially designed for this purpose. A hydration bladder integrated into your backpack is ideal for easy access to water while you walk.
You can also bring along a filtered water bottle to avoid running out of water, especially if you head out into areas where resupply options are scarce. These practical solutions will keep water within easy reach. You won't need to worry about finding a water source throughout your hike.
Remember, good hydration is essential to fully enjoy your hiking activity. By following each tip, you can stay hydrated, high-performance and in good health throughout your outdoor adventures.
