Keep Hydrated

The human body is about 60% water, and even light exercise can reduce that percentage, affecting how you feel and perform. Proper hydration is essential whether you're walking, hiking, biking, skiing, climbing, or running.

How Much to Drink

The amount of water you need depends on factors like the activity, intensity, duration, weather, age, sweat rate, and body type. A general guideline is to drink about half a liter of water per hour of moderate activity in moderate temperatures. As conditions intensify (e.g., higher temperatures or strenuous activities), you may need more water—up to one liter or more per hour during activities like hiking in heat. Over time, you’ll learn to adjust your hydration needs.

How to Carry Water

How you carry your water depends on the activity. For hiking, backpacking, and mountain biking, a hydration reservoir pack is a great choice. If you prefer bottles, keep them easily accessible, like in the mesh pockets of backpacks. For trail running, consider a handheld bottle, hydration waistpack, or hydration vest to stay hydrated while on the move.

Hydration Tips

• Drink Often: Instead of drinking large amounts infrequently, take smaller sips regularly to stay hydrated.
• Don't Forget to Snack: Sweating depletes electrolytes like sodium, potassium, calcium, and magnesium. For activities lasting longer than an hour, snack on foods rich in these electrolytes. Consider an electrolyte replacement drink for extended high-intensity activities.
• Drink More at Altitude: Higher altitudes increase dehydration risks, even if you don't feel thirsty. Drink frequently to stay hydrated.
• Drink Even in Cold Weather: Cold weather doesn’t mean you don’t need hydration. Drink water regularly, and consider a hot drink to stay hydrated in winter.
• Pre-hydration: For high-exertion activities, drink about 16 fl. oz. of water two hours before heading out to prepare your body.
• Rehydrate: After exercise, replenish fluids to aid recovery. Drink 16-24 fl. oz. of water for every pound lost during physical activity.
• Plan Your Route: Minimize weight by planning routes near water sources, like fountains or your car for refills and snacks.
• In Remote Areas: Carry enough water for the entire outing or bring a water treatment option to refill from streams or lakes.
• Wear Sun Protection: Sunburns increase dehydration, so apply sunscreen or wear protective clothing before heading out.
• Set a Timer: If you forget to hydrate, set a timer to remind you every 20 minutes to take a sip.

Preventing Dehydration

Dehydration happens when the loss of fluids through sweating exceeds fluid intake, and it can negatively affect your health. Here are some signs to watch out for:

Early Signs of Dehydration:

• Dry mouth
• Decreased energy or athletic performance

More Serious Symptoms:

• Cramps
• Headaches
• Nausea
• The "umbles" (stumbling, mumbling, grumbling, fumbling)
• Dark or brightly colored urine with less volume (Note: Certain foods and drinks, like those containing B12 vitamins, can cause urine to appear bright yellow, so this isn't always a reliable indicator.)

The solution to dehydration is simple: drink water. Start hydrating as soon as you feel thirsty and aim to take frequent sips instead of drinking large amounts when you’re very thirsty.

Preventing Overhydration

Overhydration, or hyponatremia, is rare but can occur, especially in endurance athletes like marathon runners or triathletes. In this condition, the sodium in your blood becomes overly diluted, impairing cell function. In extreme cases, it can lead to coma or even death.

Symptoms of Hyponatremia:

• Fatigue
• Headache
• Nausea
• These symptoms are similar to dehydration, which can lead some to drink more water, worsening the condition.

How to Prevent Overhydration:

• Don’t Overdrink: Stick to drinking about 10 fl. oz. every 20 minutes, and ensure you’re not drinking more than you’re sweating.
• Maintain Sodium Levels: Balance your sodium intake by eating snacks with sodium or drinking sports drinks containing sodium, especially during long or intense activities.