How to Stay Hydrated and Avoid Dehydration While Trekking

Instructions on How to Stay Hydrated and Avoid Dehydration While Trekking

Keeping water in the body helps you to be comfortable, energetic and safe while trekking. Join WETREK.VN to learn how to stay hydrated and avoid dehydration while trekking!

1. How much water should you drink?

The answer depends on your climate, elevation, level of exertion and of course the needs of each trekking person. If you are hiking in high temperatures or high altitude in hot or dry climates, pay more attention: Increase your water consumption by 1 liter / hour . For continued endurance requires you to increase the amount of water you drink to avoid dehydration from sweat and respiration.

Before you leave your home, car or camp, drink 16 to 24 sips of water  before you start your journey. Drink a little more if you start to walk in the morning, as you will be dehydrated from the previous night’s sleep.  Your body is between 55% and 60% water – when you get to drink properly.

2. How to stay hydrated?

Drink small amounts regularly rather than every 2-3 hours to help maintain hydration levels during your exercise. Set a timer every 15 to 20 minutes to remind you to take a few sips if you find yourself frequently forgetting to drink.

  • Place the water bottle in an easily accessible place . You should use backpack water bags because they easily sip water while walking. If you enjoy hiking with a water bottle, be sure to pack it on top or outside of your backpack, so you don’t have to waste time getting it from the bottom of your backpack. Hydration belts and waistcoats are good choices for the track.
  • Take an electrolyte supplement if you’re hiking for more than an hour to make up for when you’re sweating. Also, pack savory snacks to increase your electrolytes during walking.
  • Remember to bring money if you can . Always clean roadside water using a filter or chemical disinfectant or by boiling before drinking it to avoid getting sick.
  • Drink one liter each time you stop to refill the water . You will rehydrate and avoid carrying more water along the way.
  • Drink regardless of weather . Proper hydration is also important in cold weather (dehydration makes you cold faster). Pack an insulated water bottle or bottle filled with hot tea or warm water to keep you hydrated and hydrated.
  • Protect yourself from the sun with sunscreen, sun jacket and hat. Tanning loses water quickly, and the shade (from your hat) will keep you cooler, sweat less and therefore more water in your body.
  • Trekking when it is cooler will keep the water longer . In extremely hot climates, start walking at dawn and walk until around 11am. Then find a cool shady spot to rest and refuel with big meals (don’t forget to rehydrate) until 2 or 3pm, when the sun is no longer at its peak, and wander again for until sunset.
  • Check your urine. Your urine should be a light yellow color, and you will have to go every few hours. The amount of dark urine every 4 hours is a sure sign you are dehydrated.
    • Reduce energy. Don’t assume you are simply tired of hiking. Drink 8 to 12 sips of water with a snack or add a sports drink blend to boost your energy levels.
      3. How do I know if you are dehydrated?
      Dehydration is a big deal, and the more you’re not hydrated, the worse the problem. Follow the above tips to avoid dehydration before starting, but still be aware of the following signs and symptoms to check yourself and your hiking companions for mild dehydration before symptoms begin. The condition becomes severe.
      Signs of premature dehydration:
      • Thirsty. It is your body telling you to drink more water. Drink when you feel thirsty. It means you’ve been gone too long without water.
      • Dry mouth. Again, heed your body’s warnings and drink immediately.

Symptoms of severe dehydration:

4. How to avoid dehydration?
  • Stop hiking and look for the nearest shade (if available).
  • Sit down and rest, especially if you feel dizzy or begin to lose control.
  • Cool off body temperature by soaking a shawl, hat or shirt in water and dab it on your head, the back of your neck and inside your wrists.
5. What if you run out of water?
You should scout for water nearby and drink the last sip.
  • First you have to stay calm. This is the most important step. Don’t panic, and you’ll waste your time and energy.
  • Evaluate your current situation. How far is the nearest water source? Unless the weather is too hot, a few hours without water will be more uncomfortable. If you are going further than that, you may need to find the wet things first.
  • Find a vantage point nearby and scan nearby terrain for vegetation, which is a sure sign of moist soil. Find pets that tend to graze near water.
  • Try walking up or down a dry stream; You might find an abandoned swimming pool, or at least damp soil, where you can dig water.

So, make sure you have enough water when you leave home. Have a safe and happy ride!