Tips on how to stay hydrated during activity

Staying hydrated in the mountains is crucial to avoid altitude sickness and maintain good health. Here are some tips to help you stay hydrated during your mountain adventures.

Stay hydrated while hiking

Hot summer days are coming. During this time, we are very active outdoors. Hiking, biking, climbing, rowing, etc. When we are active, we need to make sure that we drink enough fluids and that we are properly hydrated. Here are some tips on how to stay properly hydrated while being active in nature.

  • Drink plenty of water: It’s important to drink plenty of water throughout the day, even if you don’t feel thirsty. The higher altitude and dry air can increase the amount of water you lose through sweating and breathing.
  • Carry a hydration system: Bring a hydration pack or water bottle with you on your hike. This will allow you to sip water regularly without having to stop and take off your pack.
  • Drink electrolyte-enhanced fluids: Electrolyte-enhanced drinks like sports drinks can help replace the electrolytes lost through sweating. These drinks can also help you absorb water more efficiently.
  • Eat hydrating foods: Eating hydrating foods like fruits and vegetables can help you stay hydrated. These foods contain high water content and can help replenish lost fluids.
  • Avoid alcohol and caffeine: Alcohol and caffeine can dehydrate you, so it’s best to avoid them when you’re in the mountains.
  • Monitor your urine color: Check the color of your urine to make sure you’re staying hydrated. If your urine is dark yellow, you may be dehydrated and need to drink more water.
  • Acclimatize gradually: Acclimatize gradually to higher altitudes, allowing your body to adjust to the lower oxygen levels. This can help reduce the risk of altitude sickness, which can cause dehydration.

Here are some additional tips to help you stay hydrated in the mountains:

  • Start your day hydrated: Make sure you’re hydrated before you start your hike. Drink water before you leave, and continue to drink regularly throughout the day.
  • Take breaks and rest often: Taking breaks and resting often can help you conserve your energy and stay hydrated. Take a break and drink water every 30 minutes or so.
  • Use a water filter or purification tablets: If you’re hiking in remote areas, it’s important to have a way to purify water. Bring a water filter or purification tablets to make sure you have access to safe drinking water.
  • Consider the weather: Hot and dry weather can increase your risk of dehydration, so make sure to drink plenty of water and stay in the shade when possible.
  • Be mindful of your body: Pay attention to your body’s signals. If you feel thirsty, drink water. If you feel fatigued, take a break and rest.

Remember that staying hydrated is important not only for your health, but also for your performance. Dehydration can lead to decreased energy, decreased focus, and even confusion, which can put you at risk in the mountains. By following these tips, you can stay hydrated and enjoy your mountain adventures to the fullest.


Explore Slovenia, Julian Alps, Hiker in Vršič