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Did you know that while you hike, or backpacking, you can dehydrate yourself quite easily?
It may sound like common sense, but not to newer adventurers, and it can always be accidentally overlooked. Sometimes dehydration creeps up on you suddenly, and it can be scary. Preparation is key.
Personally, I observe a lot of people who start hiking in the heat of the day, but only take a 16oz water bottle–maybe.
Other times, I watch others adventure without proper sun protection, or hiking without snacks.
So it’s an important to keep in mind how important preparation is for outdoor adventure. Knowing signs of dehydration is beneficial in learning how to prevent them. But before we get into that, let’s cover hydration tips.
6 Tips to Stay Hydrated
Below are some of my favorite ways to remain hydrated and maintain my electrolyte levels to where they need to be.
Water Bladder
If you do not have a water bladder, I’d recommend one if you’re active but also don’t like carrying things in your hands. It makes it so convenient and easy to drink water. Some cons, however, include the inability to know when you’re almost out of water, and it’s a pain to clean in my opinion.
Insulated Water Bottle
Alternatively, carrying a bottle, specifically one like hydroflask, is a game changer. Having one that can keep your water cold, makes it so enjoyable to drink water when you’re parched.
Electrolyte Drinks
Exploring healthy alternatives to water. Personally, coconut water is a MUST for me now. Likewise, gatorade or an electrolyte drink are great options too. Just watch the sugar levels and content. Some taste good, but don’t have much value.
Electrolyte Alternatives
Chews or tablets are great options for backpacking as they are weight-friendly. Nuun hydration, emergen-c, liquid IV (sugar-free), and LMNT are some suggested that I love.
Salty food
will help. Obviously, look for foods with healthy sources of salt, but please consider any underlying medical issues regarding this one.
Sun Protection
Hiking or backpacking in the heat can result in the production of a lot of sweat. Sweating is the body’s automatic mechanism to cool off the body, however, it can also deplete you further of fluids.
Being aware of how much you sweat during physical exertion may prevent further dehydration if you drink fluids to replenish yourself.
Additionally, look to wear proper clothing that protects you from the sun, but also helps cool you off when you are sweaty.
How to Prevent Dehydration
In backpacking especially, I find it easy to overlook proper hydration while hiking miles every single day.
All the aches and pains kind of blend together making it difficult to pin-point any signs of dehydration or even heat stroke. I sometimes get so consumed with the struggle that I even forget to drink water, or I drink too much and run out of it.
Under that physical stress, we don’t really realize how much we are sweating and needing more water until it’s too late. For example, I sweat so much on a regular basis, that during backpacking the increase in how much I sweat raises no alarms. But more often than not, when I show signs of dehydration, it’s after I push myself too hard thinking I was fine.
I truly believe that the best way to prevent dehydration, is to know the signs and symptoms leading up to it.
Signs of Dehydration:
So, below are some of the most common signs of dehydration so that you can implement the techniques I suggest above:
- peeing infrequently
- Urine is dark
- No longer sweating normally
- Very thirsty
- Dizzy, tired, and confused
IF you’re backpacking with a friend, get comfortable keeping each other accountable. I cannot tell you how many times my dear friends check on me regarding these signs, or take care of me when I start exhibiting symptoms.
If you are backpacking/hiking solo, get into a routine where you are checking for these things frequently.
However, just keep in mind that drinking too much water while doing lots of physical exertion can have a negative effect if too much is consumed. Be sure to supplement with electrolytes so that you can curb any further negative symptoms.
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