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How do you stay hydrated while hiking?

How do you stay hydrated while hiking
How do you stay hydrated while hiking?

How do you stay hydrated while hiking?

Dry mountain air can exacerbate dehydration. Staying hydrated on a hike is essential if you want to get the most out of the exercise and scenery.

Hiking is a fun activity to exercise the body as well as explore a place. Periods, of cold or extreme heat demand a lot of energy.


1. Drink at least 1½ liters of water per day.

An adult loses an average of 2½ liters of water per day. Our body is constantly excreting water or water vapor through the kidneys, intestines, lungs, and skin.


This water loss must be replaced by the food and drinks we consume. Given that food provides about 1 liter of water, drinking should provide the remaining 1½ liters. This is where the quantity comes from and when I say drink I mean water.


Why at least half a liter? Your needs increase with ambient temperatures, dry environments (like in the mountains), and especially during physical activity.


2. Don't wait until you feel thirsty before drinking water.

Our body cannot store water. This is why I recommend drinking regularly. However, don't wait until you feel thirsty before drinking as this is not a good indicator of your hydration level. Thirst is felt when the body is already dehydrated to at least 1 percent of body weight.

do you know? The sense of the former diminishes with age.


How do you stay hydrated while hiking
How do you stay hydrated while hiking?

3. When hiking, drink regularly!

Physical exercise increases body temperature. To allow this body heat to escape, the body uses a cooling system: sweat. 80% of excess heat is eliminated through this highly efficient system.


Water lost through sweat is between 0.5 and 1 L per hour. It can increase to 3 L or even more depending on weather conditions and the intensity of the surge. As you can see, it is very important to replace these losses during physical exercise when we know that dehydration is one of the main causes of fatigue and therefore decreased performance.


Staying hydrated while hiking is paramount for optimal performance and overall well-being. With dry mountain air exacerbating dehydration risks, it's essential to drink enough water throughout the hike. Aim for at least 1½ liters of water per day, replenishing fluids regularly to combat the effects of sweating and prevent dehydration-related fatigue. Remember, thirst isn't always a reliable indicator of hydration status, so make a conscious effort to drink water even before you feel thirsty. By prioritizing hydration and maintaining fluid intake, you can fully enjoy the exercise and scenery while staying safe and healthy on your hiking adventures.


  1. How much water should I drink while hiking?

    • It's recommended to drink at least 1½ liters of water per day while hiking. Since an adult loses about 2½ liters of water daily, with food providing approximately 1 liter, drinking water should make up for the remaining 1½ liters.
  2. Why is it important to drink water regularly during a hike?

    • Drinking water regularly, especially during physical activity like hiking, helps maintain hydration levels and replace fluids lost through sweating. Waiting until you feel thirsty is not ideal, as thirst is a sign of dehydration setting in.
  3. How does physical activity impact hydration levels?

    • Physical exercise, such as hiking, increases body temperature, leading to sweating as the body's cooling mechanism. This can result in significant water loss, ranging from 0.5 to 1 liter per hour or more depending on conditions. Replenishing lost fluids is crucial to prevent dehydration and fatigue.

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