Should you’ve ever been dehydrated whereas climbing it may be actually scary. For me, it normally begins out as a headache, however for extreme instances, it may result in muscle cramps, dizziness, and confusion – none of that are good in case you are miles away out of your automobile.
Happily, it’s fairly simple to remain hydrated on the path in case you are consuming sufficient water and have the correct instruments. With a little bit preparation, some easy gear, and taking note of how a lot you might be ingesting, you possibly can forestall dehydration whereas your climbing.
On this put up, I share my high suggestions and the gear I take advantage of to make sure I keep hydrated whereas I’m climbing.
1. Use a hydration backpack
My greatest tip for ensuring you eat sufficient water whereas climbing is to make use of a hydration backpack. These packs are designed with detachable water reservoirs (aka water bladders) you can replenish earlier than your hike and drink from through a linked hydration hose.
Word: This weblog put up incorporates affiliate hyperlinks. Should you make a purchase order, I get a small fee for gratis to you. I stand by the merchandise I like to recommend and vastly recognize your help.
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 climbing once more. With a hydration reservoir I always take little sips whereas I’m transferring. This prevents my mouth from getting dry, and I discover that I find yourself ingesting much more water than I’d in any other case.
Hydration packs are available all styles and sizes. Take a look at my put up 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 whenever you don’t want to hold a number of gear apart from 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 suits 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 steadiness in your physique. Because you lose salt whenever you sweat, it’s necessary to replenish these electrolyte shops so your physique can keep a correct fluid steadiness. In extreme instances, 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 test, I wish to pack salty snacks on my hikes like salted nuts, pretzels, vegan jerky, peanut butter, and chips. See my put up on the greatest 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 setting, 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 robust 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 simply combine with water. These are good as a result of it forces you to drink extra water as an alternative 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 simply analysis dependable water sources forward of time. You might even see a creek on a map, however that doesn’t imply there will probably be water in it. Many streams on maps dry up and solely have water working at sure occasions of yr.
It’s vital to know if and the place you’ll find water. That means you possibly can be sure to convey sufficient from dwelling 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. It’s also possible to learn current evaluations on climbing path apps or name the native ranger station.
6. Carry a water filter
If you realize there will probably 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 just a few ounces, and even in case you don’t find yourself utilizing it, it may add some peace of thoughts. For extra suggestions, take a look at my put up 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. At all times filter your water earlier than ingesting it.
7. Hydrate earlier than you’re thirsty
It is a huge one. Feeling thirsty means you’re already dehydrated. Be sure you’re ingesting 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 rapidly with out you even realizing it. It’s necessary to know the indicators and signs of dehydration so you possibly can keep away from moving into an uncomfortable – and even harmful – scenario.
9. Put on breathable clothes
You need to select light-weight, breathable climbing garments that permit sweat to evaporate rapidly. This helps regulate your physique temperature and stop extreme fluid loss.
Should you put on garments created from cotton or different non-breathable supplies, you run the danger of overheating and sweating greater than mandatory, each of which may trigger extra speedy dehydration.
8. Defend your pores and skin from the solar
Should you’re climbing within the desert or on a path uncovered to the solar, you need to be sure to shield your face and pores and skin from the UV rays. Being uncovered to direct daylight can rapidly sap moisture out of your physique, leaving you dehydrated extra rapidly than in case you have been climbing within the woods.
Listed below are just a few methods to guard your pores and skin from the solar:
9. Tempo your self
Many people get pleasure from getting outdoors for train, however one huge tip for how you can keep hydrated whereas climbing is to tempo your self. Going too onerous and quick can go away you a sweaty and dehydrated mess. As an alternative, you need to select a tempo that’s comfy for you and received’t go away you feeling dizzy and overheated.
Determining your climbing tempo may be very private. Should you’re climbing with a good friend or in a gaggle, you could really feel strain to maintain up, but it surely’s necessary to take heed to your physique and select a tempo that works for you.
10. Encourage your climbing buddies to hydrate
Lastly, a good way to be sure to and your pals are ingesting sufficient is to encourage one another. Remind each other to drink water repeatedly and test in on one another’s hydration ranges. That is particularly helpful on backpacking journeys or day hikes within the desert.
Save this put up to Pinterest
What suggestions do you may have on how you can keep hydrated whereas climbing? Do you may have a narrative about getting dehydrated on the path? What did you study that have? Go away a remark under!