Should you’ve ever been dehydrated whereas mountain climbing it may be actually scary. For me, it normally begins out as a headache, however for extreme circumstances, it could actually result in muscle cramps, dizziness, and confusion – none of that are good in case you are miles away out of your automotive.
Happily, it’s fairly straightforward to remain hydrated on the path in case you are consuming sufficient water and have the proper instruments. With a bit preparation, some easy gear, and taking note of how a lot you’re consuming, you possibly can forestall dehydration whereas your mountain climbing.
On this submit, I share my high ideas and the gear I take advantage of to make sure I keep hydrated whereas I’m mountain climbing.
1. Use a hydration backpack
My largest tip for ensuring you eat sufficient water whereas mountain climbing is to make use of a hydration backpack. These packs are designed with detachable water reservoirs (aka water bladders) which you could replenish earlier than your hike and drink from by way of a linked hydration hose.
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Hydration backpacks are tremendous handy as a result of it lets you drink with out having to cease, pull out your water bottle, and guzzle it earlier than you begin mountain climbing once more. With a hydration reservoir I continuously take little sips whereas I’m transferring. This prevents my mouth from getting dry, and I discover that I find yourself consuming much more water than I’d in any other case.
Hydration packs are available in all styles and sizes. Try my submit on the greatest girls’s day packs for my high picks. The Osprey Raven 10 (the boys’s model is the Osprey Raptor 10) comes with a 2.5-liter hydration reservoir and is a good selection for shorter hikes while you don’t want to hold numerous gear moreover water and snacks.
For longer day hikes, I just like the 30 liter Gregory Juno (the boys’s model is the Gregory Citro). It simply matches a 3 liter reservoir which is sufficient for a typical dayhike, with tons of room on your additional layers and kit.
2. Take common water breaks
Even in case you are utilizing a hydration pack that lets you often sip water throughout your hike, it’s nonetheless a good suggestion to get into the behavior of taking common water breaks. Breaks give your physique the chance to chill down so that you don’t sweat as a lot (which may result in dehydration) and you may higher benefit from the views!
3. Eat salty snacks
Salt is an electrolyte and it helps keep fluid stability in your physique. Because you lose salt while you sweat, it’s vital to replenish these electrolyte shops so your physique can keep a correct fluid stability. In extreme circumstances, low salt focus in your physique can result in a situation known as hyponatremia. (Sidenote: hyponatremia may also occur in case you overhydrate since that too impacts salt concentrations in your physique. This occurred to me at a music pageant as soon as after 4 days of chugging water, and I ended up within the medic sales space with an IV in my arm).
To maintain my salt ranges in verify, I wish to pack salty snacks on my hikes like salted nuts, pretzels, vegan jerky, peanut butter, and chips. See my submit on the greatest mountain climbing snacks for some concepts.
4. Pack electrolyte tablets or powder
Should you are likely to sweat so much otherwise you’re in a very humid atmosphere, it’s good to pack some electrolytes along with your snacks. On the John Muir Path I relied on SaltStick capsules, and I really consider they helped give me a lift on these powerful mountain passes. I like these capsules since you simply swallow them vs having so as to add one thing to your water.
There are additionally electrolyte powders that you just combine with water. These are good as a result of it forces you to drink extra water as a substitute of simply swallowing a capsule. I wish to drink the powder both earlier than or after a hike, after which I take the capsules with me on my hikes.
For the powders, I actually like DripDrop’s Sugar Free Ardour Fruit powder packets. It’s so much much less candy than among the different manufacturers like Liquid IV. Should you don’t thoughts candy, then they promote Liquid IV at Costco which is a bit cheaper than shopping for on Amazon.
5. Analysis your water sources
Should you’re heading out on an extended day hike or a multi-day backpacking journey, it’s important that you just analysis dependable water sources forward of time. You might even see a creek on a map, however that doesn’t imply there shall be water in it. Many streams on maps dry up and solely have water working at sure occasions of yr.
It’s important to know if and the place yow will discover water. That method you possibly can be sure to deliver sufficient from residence to get you thru the dry stretches. Some assets I take advantage of for researching water ranges are SnoFlo and the Nationwide Water Prediction Service. You may also learn current critiques on mountain climbing path apps or name the native ranger station.
6. Carry a water filter
If you recognize there shall be water alongside your hike, it’s a good suggestion to pack a small water filter just like the Sawyer Squeeze or water bottle with a filter inbuilt. These solely weigh a number of ounces, and even in case you don’t find yourself utilizing it, it could actually add some peace of thoughts. For extra suggestions, try my submit on the greatest light-weight water filters.
Don’t drink unfiltered water
It could be tempting to refill your water bottles from that crystal-clear mountain stream, however belief me – it’s not definitely worth the danger of getting giardia or different waterborne illness. All the time filter your water earlier than consuming it.
7. Hydrate earlier than you’re thirsty
It is a huge one. Feeling thirsty means you’re already dehydrated. Be sure to’re consuming water often all through your hike and in case you do begin to really feel thirsty, take a break to eat some salty snacks and drink loads of water.
8. Know the indicators of dehydration
Dehydration can occur shortly with out you even realizing it. It’s vital to know the indicators and signs of dehydration so you possibly can keep away from entering into an uncomfortable – and even harmful – scenario.
9. Put on breathable clothes
You need to select light-weight, breathable mountain climbing garments that enable sweat to evaporate shortly. This helps regulate your physique temperature and stop extreme fluid loss.
Should you put on garments comprised of cotton or different non-breathable supplies, you run the danger of overheating and sweating greater than essential, each of which may trigger extra speedy dehydration.
8. Defend your pores and skin from the solar
Should you’re mountain climbing within the desert or on a path uncovered to the solar, you need to be sure to defend your face and pores and skin from the UV rays. Being uncovered to direct daylight can shortly sap moisture out of your physique, leaving you dehydrated extra shortly than in case you have been mountain climbing within the woods.
Listed here are a number of methods to guard your pores and skin from the solar:
9. Tempo your self
Many people take pleasure in getting outdoors for train, however one huge tip for how one can keep hydrated whereas mountain climbing is to tempo your self. Going too exhausting and quick can depart you a sweaty and dehydrated mess. As a substitute, you need to select a tempo that’s comfy for you and received’t depart you feeling dizzy and overheated.
Determining your mountain climbing tempo could be very private. Should you’re mountain climbing with a buddy or in a bunch, you might really feel stress to maintain up, nevertheless it’s vital to hearken to your physique and select a tempo that works for you.
10. Encourage your mountain climbing buddies to hydrate
Lastly, a good way to be sure to and your folks are consuming sufficient is to encourage one another. Remind each other to drink water recurrently and verify in on one another’s hydration ranges. That is particularly helpful on backpacking journeys or day hikes within the desert.
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What ideas do you’ve got on how one can keep hydrated whereas mountain climbing? Do you’ve got a narrative about getting dehydrated on the path? What did you study that have? Depart a remark beneath!
