Hydration: The Importance of Staying Hydrated While Hiking

When you're out hiking, proper hydration is essential not only to your comfort, but to your safety. Dehydration can cause fatigue, headaches, mountain sickness, heat exhaustion and heat stroke. Fortunately, it's easy to stay hydrated with a little planning and foresight.

When to Hydrate

Drink plenty of water before your trip. Being properly hydrated before you start hiking will ensure your body is prepared for physical exercise. How much water you need to drink depends on the length of the hike and the temperature and humidity level outside; however, drinking at least half a liter of water per mile is a good rule of thumb.

Drink water continuously throughout your hike--even if you don't feel thirsty--to keep your body properly hydrated. Thirst is actually a sign of dehydration. Replenish your water supply whenever you get the opportunity, to avoid running out of water.

Water Containers

Most backpacks have side pockets that hold 1-liter water bottles. Consider using a hard plastic container that's designed for outdoor use, instead of a common plastic water bottle. Hard water bottles have many advantages over disposable ones, in that they:

• Are better for the environment
• Are more durable
• Don't leak as easily
• Often feature a wide mouth that facilitates easy pouring of drink mixes.

An alternative to a water bottle is a hiking hydration pack, or bladder system. These are backpacks with flexible plastic bladder containers at the bottom of the pack. While liquid capacity varies, 3 liters is a standard capacity. A hiking hydration pack features a hose leading from the container to the hiker, allowing for a virtually hands-free hydration system. While a hydration pack is more convenient than a traditional water bottle, it is harder to clean, more expensive and may puncture more easily.

Water Purification

If you're going on a long wilderness hike, it may be necessary to have a good water purification system in place. It's unwise to drink water straight from a natural water source, even if it's running water.

Water purification methods include:

• Boiling water: This old-fashioned method is the most effective purification method. However, it's time-consuming and requires a heat source.
• Iodine tablets: Iodine tablets purify a liter of water in 30 minutes. However, iodine tablets don't kill all bacteria, viruses and parasites.
• Water pumps: Water pumps clean water thoroughly, but take longer than tablets and can get clogged.