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Hydration strategies for long hikes

Hydration strategies for long hikes

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Hydration strategies for long hikes -

Hydration is vital not only for our health, but also for our performance. Water regulates your body temperature, lubricates your joints, and helps transport nutrients to give you energy.

In other words, enables your body perform at its highest level. Conversely, dehydration will leave you feeling fatigued and light-headed, with reduced stamina and strength for the miles ahead. Proper hydration is also an essential part of avoiding heat-related health problems like heat exhaustion or the more serious heatstroke.

On warm, sunny days even in Britain, they do occasionally happen! A good tactic is to always drink slightly more than you think you need to, rather than not enough.

Down a good volume of water — perhaps one litre — before you start smashing out the miles. A tactic to help with this approach is to camp near a water source such as a stream or river, or to fill up your water bottles and reservoirs in the early evening in preparation for nightfall.

As refreshing and thirst-quenching as it might seem, alcohol is a diuretic, meaning it can make you dehydrated. Photo: Jessie Long. For a real hit of hydration, you could also opt for specialist rehydration tablets, which are mixed with water to create a balanced formula containing electrolytes, salts, glucose and minerals.

On hot, sunny days, these can be a godsend. Instead, you should replenish your fluids regularly up to ml per 20 minutes of strenuous hiking is often cited as a good target. Hydration reservoirs with an in-built hose make this easy on-the-move, for example, without constant stopping and starting.

How much water you need will vary on many factors — the temperature, terrain and mileage, as well as your age, body type and sweat rate — and listening to your body is always a wise strategy. Traditional wisdom dictates that you should carry as much water as possible with from the beginning of your walk.

Instead, with a high-quality filter, you can remove bacteria, protozoa and viruses from dirty water and transform it into clean, drinkable water on-the-go. A good strategy is to do this every time you pass a fast-running stream, drinking directly from the filter to satisfy your initial thirst, and then filtering more water into a separate container for use over the next few miles before you arrive at the next water source.

While the recommended daily water intake varies widely by individual, we like to suggest liters of water if you are out for a day of hiking.

No matter where you live, we all wake up dehydrated. Simply put, the body was deprived of water for around hours. Rather than waiting until you are working up a sweat on the first mile up to Observation Point in Zion National Park , consider pre-hydrating while eating your breakfast. Pre-hydration goes a long way to help you feel your best for the duration of your trip.

The week before your hiking excursion, prioritize hydration in your daily life. When you arrive at the gateway town for a Wildland trip, you may find yourself at a higher elevation than where you live think Cusco, Peru , or Flagstaff, AZ.

At higher elevations, the body needs more water to perform well. So, if you are heading out from sea level to a destination like Bryce Canyon National Park which has a sneaky elevation of ~7,ft , drink plenty of water leading up to and upon your arrival!

Explore Your World with Award Winning Guides. You may think hydration bladders seem silly on the trail, but on a backpacking trip, they are the most ergonomic way to ensure you have enough water between streams and rivers fill-ups. If you want to learn how to prevent dehydration when hiking, consider using a hydration bladder.

A hydration bladder features a convenient straw that is always right near your mouth. The added bonus with water bladders? Because they are so accessible, I tend to drink more throughout the day just because water is always available to me.

REI or any sports store is a great place to shop for one. We think a 3-liter bladder is the best hydration system for hiking on any Wildland Trekking trip. After a huge day of hiking in the mountains, you will likely arrive back to camp happily tired and with a totally empty hydration bladder.

Great job! As we mentioned earlier, once we head off to sleep, our body will work without water all night. Most of our guides fill up one water bottle and set it just outside their tent every night. This ensures that if you wake up thirsty, water is easily accessible.

Plus, when you wake up, you can begin that pre-game: fueling up. We all know disposable plastic water bottles plague our oceans and landfills. You can extend your Leave No Trace LNT ethics to what water bottle and other products you choose to bring on a trip.

Go green and commit to purchasing a Nalgene or two as well as a hydration bladder if you are opting for longer hikes.

You can clean all of these items with hot soapy water and then use them for much, much longer than a 16 oz plastic bottle even if it is Smartwater bottle. When you sweat, you lose essential nutrients like sodium salt , potassium, and chloride.

Your body needs these components to run effectively, so make sure to replenish them throughout your hiking day!

Enjoy Happy Ztrategies, the free Weight control strategies newsletter Hydration strategies for long hikes Hiking For Her. Llong carry a water bottle in strateies external pack pocket when you can hi,es Hydration strategies for long hikes access to water? A water bladder or reservoircarried inside your backpack, provides water via a drinking tube whenever you choose to sip. A hiking hydration backpack provides ample room for the full bladder and the tubing, with a bite valve controlling the flow of water into a hiker's mouth. These hiking hydration systems can get pretty fancy, along with an implied commitment to regular hygiene. You should strategues to hi,es fluids stragegies after completing the hike to Hydration strategies for long hikes Dairy-free ingredients and electrolyte loss. A hike, srategies done correctly and safely, has many Hyddration benefits such as reducing the risk Hydration strategies for long hikes diabetes, colon or breast cancer, osteoporosis, and heart attacks, as well as decreasing disability risk and increasing overall physical function. More than that though, hiking gives us a sense of adventure and a rush of adrenalin from being amidst nature and discovering new places, all of which is wonderful for mental well-being. To hike successfully and get optimal benefits, though, make sure you stay adequately hydrated to prevent dehydration. Newsletter 0.

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