One of the most important aspects of making the most out of your trip is to stay hydrated when hiking, but how do you know if you’re drinking enough water?

Hydrating when hiking is essential, especially in the summer heat. Hikers who fail to stay hydrated often suffer from heat exhaustion or heat stroke, which can be fatal in extreme cases. Staying hydrated also helps you get rid of Altitude Sickness (AMS) while hiking on higher elevations. 

It’s best to drink 8-10 cups a day, and probably more when hiking. Hydration before, during, and after a hike is essential. It is also helpful to carry water with you while on the trail to be readily available for consumption.

Learn the differences of hiking and trekking.

How to know you are dehydrated?

You can know that you are dehydrated if you face any of the following symptoms:

 1. Increased heart rate

2. Increased body temperature

3. Increased breathing rate

4. Headache

5. Dizziness

6. Fatigue

 7. Dark shade of urine

8. Hazy or blurry vision

Fortunately, there are several ways to stay hydrated and avoid these problems.

If you are here, you should also read the benefits of trekking 

Steps to Stay Hydrated When Hiking

By following these steps, you can make sure that you stay properly hydrated.

Step 1: Find Your Pace

Locate a map and place your finger on the trail the entire time you are out exploring. You will want to find out how fast you are going and how far you are going. Think about it like running a mile is a huge distance and running a 3.2-mile hike is no big deal. Also, if you are hiking with others, where they are in terms of skill level will determine the pace that they go at.

Step 2: Keep an eye out for water sources

Water can be found everywhere when hiking – even when in remote areas – but make sure to keep your eyes peeled for streams and waterfalls. If you own a map and know what to look for, it will be effortless to find water. If you do not have a map, try looking for boulder cervices in the shadows when the sub is overhead.

Step 3: Take your time with consuming the water

If you are hiking an extremely long distance, it is best to take breaks every 30 minutes and drink some water. If you aren’t walking that far, but you want to stay hydrated, don’t worry too much about when you will drink your water. Just make sure to have enough water to keep yourself hydrated.

Step 4: Make sure that your backpack has a water bladder

A water bladder is best when you are hiking long distances because it is light and versatile. You will always be able to take sips of water, regardless of what is going on around you. If you are carrying your water, make sure that the bottles are made of tough material, so they don’t break easily.

Platypus Big Zip LP is a good hydration bladder that has leak-proof reservoir with low profile design.

Step 5: Adjust your level of hydration for the terrain

If you are on a trail with a lot of climbing involved, you will want to have more water than hiking over flat ground. If you are in areas with very few trees, you will want to keep yourself from getting too dehydrated, and you will consume more water.

Step 6: Limit the amount of caffeine and alcohol

You should limit your caffeine and alcohol intake. While they can help keep you awake, they can dehydrate you just as much as a lack of water can do.

Step 7: Eat sodium and potassium-rich fruits

Eat fruits rich in potassium and food with sodium. Fruits are great for keeping your body hydrated. Examples include bananas, watermelon, cantaloupe, and honeydew melon.

Mix your water with electrolytes — this helps replace the salts that are lost through sweat.

Step 8: Take a break if you need to

The idea of hiking for hours on end can be challenging and may make you feel exhausted, so take a break if it is necessary. When hiking, it is important to be well-hydrated so that you feel energized and refreshed.

Step 9: Find your threshold for hydration

Once you have tried all the steps above and are still getting dehydrated, you will want to find your hydration threshold. At this point, it is best to try and get some rest. When hiking a long-distance or going on a highly long hike where time is limited, always make sure to take at least 10 minutes breaks every hour or so.

Well, these are the 9 steps to stay hydrated when hiking. Hope this information was useful to you.

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