In case you’ve ever been dehydrated whereas mountaineering it may be actually scary. For me, it often begins out as a headache, however for extreme instances, it will possibly result in muscle cramps, dizziness, and confusion – none of that are good in case you are miles away out of your automobile.
Luckily, it’s fairly simple to remain hydrated on the path in case you are consuming sufficient water and have the proper instruments. With a bit of preparation, some easy gear, and listening to how a lot you’re consuming, you possibly can forestall dehydration whereas your mountaineering.
On this put up, I share my high ideas and the gear I take advantage of to make sure I keep hydrated whereas I’m mountaineering.
1. Use a hydration backpack
My largest tip for ensuring you devour sufficient water whereas mountaineering is to make use of a hydration backpack. These packs are designed with detachable water reservoirs (aka water bladders) that you may refill earlier than your hike and drink from by way of a linked hydration hose.
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Hydration backpacks are tremendous handy as a result of it permits you to drink with out having to cease, pull out your water bottle, and guzzle it earlier than you begin mountaineering once more. With a hydration reservoir I continuously take little sips whereas I’m shifting. This prevents my mouth from getting dry, and I discover that I find yourself consuming much more water than I might in any other case.
Hydration packs are available in all styles and sizes. Take a look at my put up on the greatest girls’s day packs for my high picks. The Osprey Raven 10 (the boys’s model is the Osprey Raptor 10) comes with a 2.5-liter hydration reservoir and is a good selection for shorter hikes if you don’t want to hold numerous gear apart from water and snacks.
For longer day hikes, I just like the 30 liter Gregory Juno (the boys’s model is the Gregory Citro). It simply suits a 3 liter reservoir which is sufficient for a typical dayhike, with tons of room to your additional layers and equipment.
2. Take common water breaks
Even in case you are utilizing a hydration pack that permits you to steadily sip water throughout your hike, it’s nonetheless a good suggestion to get into the behavior of taking common water breaks. Breaks give your physique the chance to chill down so that you don’t sweat as a lot (which may result in dehydration) and you may higher benefit from the views!
3. Eat salty snacks
Salt is an electrolyte and it helps keep fluid stability in your physique. Because you lose salt if you sweat, it’s essential to replenish these electrolyte shops so your physique can keep a correct fluid stability. In extreme instances, low salt focus in your physique can result in a situation known as hyponatremia. (Sidenote: hyponatremia may occur for those who overhydrate since that too impacts salt concentrations in your physique. This occurred to me at a music pageant as soon as after 4 days of chugging water, and I ended up within the medic sales space with an IV in my arm).
To maintain my salt ranges in verify, I wish to pack salty snacks on my hikes like salted nuts, pretzels, vegan jerky, peanut butter, and chips. See my put up on the greatest mountaineering snacks for some concepts.
4. Pack electrolyte tablets or powder
In case you are inclined to sweat rather a lot otherwise you’re in a very humid setting, it’s good to pack some electrolytes along with your snacks. On the John Muir Path I relied on SaltStick capsules, and I actually imagine they helped give me a lift on these powerful mountain passes. I like these capsules since you simply swallow them vs having so as to add one thing to your water.
There are additionally electrolyte powders that you simply combine with water. These are good as a result of it forces you to drink extra water as an alternative of simply swallowing a capsule. I wish to drink the powder both earlier than or after a hike, after which I take the capsules with me on my hikes.
For the powders, I actually like DripDrop’s Sugar Free Ardour Fruit powder packets. It’s rather a lot much less candy than a number of the different manufacturers like Liquid IV. In case you don’t thoughts candy, then they promote Liquid IV at Costco which is a bit cheaper than shopping for on Amazon.
5. Analysis your water sources
In case you’re heading out on an extended day hike or a multi-day backpacking journey, it’s important that you simply analysis dependable water sources forward of time. You may even see a creek on a map, however that doesn’t imply there can be water in it. Many streams on maps dry up and solely have water working at sure occasions of yr.
It’s vital to know if and the place you’ll find water. That manner you possibly can be sure to carry sufficient from residence to get you thru the dry stretches. Some sources I take advantage of for researching water ranges are SnoFlo and the Nationwide Water Prediction Service. It’s also possible to learn current opinions on mountaineering path apps or name the native ranger station.
6. Carry a water filter
If you already know there can be water alongside your hike, it’s a good suggestion to pack a small water filter just like the Sawyer Squeeze or water bottle with a filter in-built. These solely weigh a number of ounces, and even for those who don’t find yourself utilizing it, it will possibly add some peace of thoughts. For extra suggestions, try my put up on the greatest light-weight water filters.
Don’t drink unfiltered water
It could be tempting to refill your water bottles from that crystal-clear mountain stream, however belief me – it’s not well worth the danger of getting giardia or different waterborne illness. All the time filter your water earlier than consuming it.
7. Hydrate earlier than you’re thirsty
It is a massive one. Feeling thirsty means you’re already dehydrated. Ensure you’re consuming water steadily all through your hike and for those who do begin to really feel thirsty, take a break to eat some salty snacks and drink loads of water.
8. Know the indicators of dehydration
Dehydration can occur rapidly with out you even realizing it. It’s essential to know the indicators and signs of dehydration so you possibly can keep away from entering into an uncomfortable – and even harmful – scenario.
9. Put on breathable clothes
You need to select light-weight, breathable mountaineering garments that permit sweat to evaporate rapidly. This helps regulate your physique temperature and stop extreme fluid loss.
In case you put on garments produced from cotton or different non-breathable supplies, you run the chance of overheating and sweating greater than vital, each of which may trigger extra speedy dehydration.
8. Shield your pores and skin from the solar
In case you’re mountaineering within the desert or on a path uncovered to the solar, you need to be sure to shield your face and pores and skin from the UV rays. Being uncovered to direct daylight can rapidly sap moisture out of your physique, leaving you dehydrated extra rapidly than for those who have been mountaineering within the woods.
Listed here are a number of methods to guard your pores and skin from the solar:
9. Tempo your self
Many people get pleasure from getting exterior for train, however one massive tip for how you can keep hydrated whereas mountaineering is to tempo your self. Going too laborious and quick can depart you a sweaty and dehydrated mess. As a substitute, you need to select a tempo that’s snug for you and received’t depart you feeling dizzy and overheated.
Determining your mountaineering tempo could be very private. In case you’re mountaineering with a buddy or in a gaggle, you could really feel stress to maintain up, nevertheless it’s essential to hearken to your physique and select a tempo that works for you.
10. Encourage your mountaineering buddies to hydrate
Lastly, an effective way to be sure to and your pals are consuming sufficient is to encourage one another. Remind each other to drink water repeatedly and verify in on one another’s hydration ranges. That is particularly helpful on backpacking journeys or day hikes within the desert.
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What ideas do you’ve got on how you can keep hydrated whereas mountaineering? Do you’ve got a narrative about getting dehydrated on the path? What did you study that have? Depart a remark under!