Hiking is a fun pastime and a great way to stay healthy and happy because it gives you exposure to plenty of sunshine, fresh air, and exercise. However, the exertion makes you prone to risks of dehydration, which can make a hike unpleasant or even dangerous.
Staying hydrated is especially important for senior hikers because they have about 10% less fluid in their bodies than younger people. Furthermore, seniors have a diminished sense of thirst, which decreases fluid intake, making them more susceptible to dehydration. However, whether young or old, every hiker needs to stay hydrated before, during, and after a hike to be safe.
Get an H2O Capsule water bottle with a lid to always maintain the hydration level.
Drink one or two cups of water before beginning your hike. Because your body only feels thirsty when the water level is low, you should not wait for the body's "thirsty" signal before drinking. Instead, hydrate before your hike to prevent your water level from dropping. Creating long-term hydration habits in your life will allow you to be at your fittest and healthiest before going on a hike.
Are you going to hit the trail first thing in the morning? Choose water over a beer the night before.
Alcoholic beverages should be avoided before hiking because they significantly contribute to dehydration. These drinks are also not ideal for hiking because they will not properly hydrate and may dehydrate you.
Anyone going on a hiking trip should bring plenty of food and water. Water keeps you hydrated, whereas food is the body's primary fuel source and salts (electrolytes) - you need both to stay hydrated. Individually wrapped snacks, energy bars, dried food, and bottled water are usually enough for a day hiker unless the trip includes meal times. Remember to balance fluid and food intake to avoid becoming severely ill and dangerously debilitated.
Electrolyte tablets may be useful for longer, more strenuous hikes. Sweating causes electrolyte loss, which can make hiking more difficult. Including electrolyte tablets or a sports drink in your pack is a simple way to stay on top of your game.
Of course, water or food will not keep you hydrated or healthy if you do not consume it. Maybe hydration comes naturally to you, and you'll remember to drink, but if you find yourself forgetting regularly, here are a few ideas to help:
- Use a bladder if you drink from canteens or bottled water and find yourself forgetting to stop and grab a drink. A bladder allows you to drink on the go with water always available.
- Do you prefer bottles? Choose your pack carefully - if you prefer bottles or canteens to a bladder, make sure your hiking pack allows you to access your water easily. Some packs have forward-facing pockets, which make pulling your bottle out easier than the traditional side pocket.
- Keep a few snacks stashed where you can reach them – the hip pocket of your pack is a great place.
To keep a track of hydration, buy our water bottle with time markings.
You should not wait until you are thirsty to drink water because this indicates that you are already dehydrated and not performing at your best. Drink one-half to one quart of water daily while hiking to replenish fluids and electrolytes. Depending on the temperature and the intensity of the hike, you may need to drink more.
Consider alternating between plain water and an electrolyte-containing sports drink for variety. This will help you retain fluids, maintain energy, balance electrolyte levels, and have a more enjoyable hike.
Don't stop drinking just because you're done hiking. After finishing the hike, you should continue drinking fluids to replenish water and electrolyte loss. Drink more than you think you need because thirst always underestimates your body's fluid needs.
If Dehydration Strikes
Although prevention is always the best medicine, if you or someone in your party becomes seriously dehydrated, ensure you have the necessary first aid supplies and knowledge to treat them. Oral rehydration salts are a low-cost addition to your first-aid kit that has been shown to improve your body's ability to absorb and retain fluids. If you're going on a long trip, including these in your pack could make a big difference.
If you didn't bring enough water, having a backup plan can make or break your trip. Keeping a small water purifier in your pack or using a purifying water bottle, such as the RapidPure Intrepid, as one of your water bottles allows you to rehydrate from backcountry water sources.
Stay Hydrated & Get Hiking!
Hiking has many medical benefits when done correctly and safely, such as lowering the risk of diabetes, colon or breast cancer, osteoporosis, and heart attacks, lowering the risk of disability and increasing overall physical function. More than that, hiking provides us with a sense of adventure and adrenaline rush from being in nature and discovering new places, all of which benefit our mental health. To hike successfully and reap the most benefits, stay adequately hydrated to avoid dehydration.We have a lot of styles and designs of water bottles and sleeves including a pink water bottle with straw, a cheetah water bottle, and many more.