What Is The Ideal Amount Of Water During Hiking?October 20, 2021
During trekking, we only drink water when thirsty. However, it is advisable to drink about half a liter per hour of activity – it’s okay that on some trips, there is a shortage of water, making it impossible to consume this amount.
The amount of water also depends on many factors: climate, altitude, body type, walking intensity, and walking time. For example, if you go out on a hot day to climb high-altitude cliffs, double the amount of water will be needed. In other words, talking about hydration is a complex subject.
In everyday life, it is estimated that the necessary amount of water is two liters, but this proportion increases with intense physical activity, such as walking eight hours a day.
It’s also safe to say that we start to get a good sense of how much water we need over time, but we also always make some mistakes while walking – we’ll talk about them in the topics below.
Hydration Before Trekking
The excellent idea is to pre-hydrate; that is, this is a strategy for you to benefit from, as you start trekking hydrated, with no initial risks. In addition, another tip is to consume food with water during pre-trekking. These seem like obvious tips, but we forgot to start walking in the right way in a rush.
Make Sure You Are Hydrated In Winter.
It is very natural to dry the bottle or streamer (hydration system) in intense heat, but we may not feel this need when we are in a frigid environment, as we lack thirst. It turns out that our bodies equally need water during this icy environmental condition. It is necessary to make a habit of drinking water when you are not thirsty!
How Do You Know If You Are Hydrated?
Being aware of the first traces of dehydration is essential. The first sign is thirst – yes, thirst is the body’s cry for help, which creates a dry mouth and lack of energy. It’s straightforward to confuse this symptom with mere side effects of walking, but it’s not. Believe!
Dehydration happens when the body uses or loses more fluid than it ingests. And when this happens, our metabolism can have difficulty performing its essential functions. So, if you don’t replenish lost fluids, dehydration occurs.
Classic Symptoms Of Dehydration
- Mild to moderate dehydration
- Dry and sticky mouth
- Drowsiness or tiredness
- Decrease in urine production
- Dry skin
- Headache (joint to appear on post-trekking)
- dizziness or vertigo
- severe dehydration
- extreme thirst
- lack of courage
- Parched mouth, skin, and mucous membranes
- Little or no urination – any urine that is produced will be darker than normal
- Deep eyes
- Dry and withered skin, inelastic
- low blood pressure
- accelerated heartbeat
- accelerated breathing
- delusion or unconsciousness
The darker the urine, the greater the level of dehydration. However, medications and some foods also change the color of the pee. In general, pay attention to the coloration.
And what when you notice these symptoms? The recipe is simple: drink water immediately. If you have electrolytes, add them, it will help! Take small sips, rest, let your body rehydrate over time. Be sure to sit in the shade – if it’s a hot day. Search for collapsible wagon