Tips to Stay Hydrated While Hiking

tips to stay hydrated while hiking

Everyone knows how important is to stay hydrated while hiking. When the weather temperature is high, and you are sweating more than usual, make sure you are drinking enough fluids. Otherwise, your body will dehydrate.

“Dehydration is a condition that can occur when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of individual cells and then out of the body than the amount of water that is taken in through drinking. Medically, dehydration usually means a person has lost enough fluid so that the body begins to lose its ability to function normally and then begins to produce symptoms related to the fluid loss.” according to eMedicineHealth.

You will feel different symptoms like dry mouth, headache, muscle cramps, rapid breathing, dizziness, rapid heartbeat, nausea and in extreme situations even a heat stroke. That is why hiking hydration is so important. It keeps your body healthy and safe while hiking.


In this article, we will explain how to prevent dehydration. These few easy tips will help you learn how to keep fluids and water in your body during hiking adventures.

Keep reading to know more:

1. Full Load Your Water Container

Loading your liquid container is very important. Bear in mind that sometimes drinkable and clean water can be contaminated due to different reasons. So, drink one or two glasses of fluids before you hit the road and fill your container.

2. Refill the Water Bottle Whenever You Get a Chance

Use every opportunity you have to reload your water or supplies. Prepare yourself for the unexpected situations, even if you have enough liquid for your walking adventure. Always drink enough fluids before leaving the water source.

3. Replenish Electrolytes with Food

“Foods contain so many more electrolytes, as well as vitamins and other health-protective compounds,” says author and sports nutritionist Nancy Clark, RD.

“Because electrolytes have so many different roles within the body, an imbalance normally causes noticeable changes in how you feel pretty quickly. Depending on the type of electrolyte imbalance you experience, a number of symptoms can occur including: muscle aches, spasms, twitches and weakness, restlessness, headaches, thirst, fever, heart palpitations or irregular heartbeats, digestive issues like cramps, constipation or diarrhea, confusion and trouble concentrating, joint pain, blood pressure changes, fatigue, numbness, dizziness.” according to Dr. Axe.

Eat adequate food high in electrolytes to replace their loss. They are vital minerals like phosphorus, magnesium, chloride, potassium, sodium, and calcium, which are crucial for our health. Otherwise, if you don’t replace electrolytes you have lost, there is a risk of developing hypothermia.

4. Do Not Overdress

When the weather is variable, it is hard to dress adequately for hiking. Those extra layers will make you sweat more than usual. And as we all know, loss of that indispensable water can cause dehydration.

So be careful when choosing the right clothes for your outdoor adventures. Make sure to check the local weather forecast and bring only what you need. Because, when you go hiking it is always the best to pack light.

When you overload yourself, you will easily get tired which will lead to more sweating and finally dehydration.

5. Avoid Drinks and Food That Will Make You More Thirsty

The key to staying hydrated is drinking enough water. But, you should also avoid some drinks and food that can lead to dehydration. For example: alcohol, coffee, sugary drinks, salty foods, high-protein intake, asparagus, artichokes, celery, and parsley. (source)

“Decrease your sodium intake. When salt is absorbed into the bloodstream, your brain signals thirst because your body needs water to dilute the salt. Limit yourself to 1 teaspoon of salt — or 2,300 milligrams of sodium – a day. Limit salty foods such as ham, white bread, ketchup, chips, processed cheese and meat pizza.” claims SFGATE.

6. Avoid Hiking in The Afternoon

Rest while the temperature is quite hot and walk when it gets cooler. If it is possible, start your activity early in the morning. Hike until two or three pm then take a break.

In the afternoon, the sun is directly overhead, so try to avoid walking in the hottest part of the day. When it gets a little cooler, you may continue your hike and enjoy. TIP: You should never go on a hiking trip if the temperatures are dangerous and life-threatening.

7. Sun Protection

When the temperatures are high, protect yourself from the direct sun. When hiking, make sure always to wear a hat. It will protect your neck, ears, hair, and eyes from UV rays. You might want to consider using a sun protection lotion that will also protect your face and skin.

8. Take a Swim in A River Or Lake

If you are taking a break near a river or a lake, use this opportunity to refresh. Of course, first, make sure that the water temperature is suitable for swimming. This way your body will absorb it through the skin that will help you refresh yourself a bit and rehydrate.

9. Drink Water After Hiking

After a long day of hiking, it is crucial to drink a lot of water. Because when you expose your body to the heat and activities like walking, it loses lots of fluids. Even if you have been drinking the liquids regularly, use every opportunity to rehydrate.

It is the best way to freshen up and regain your strength.


If you continue hiking in a dehydrated state, you will suffer some serious consequences like kidney failure, muscle breakdown or heat stroke. The best way to prevent this is to hydrate before, during, and after hikes. It is truly a big deal.

Don’t ignore any symptoms of dehydration. Also, it is crucial to use electrolyte food and stay healthy and safe on the trail. Follow our easy guide and learn how to hydrate while hiking so you can enjoy your trip and stay safe on the trail.

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