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.
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
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)
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.