Hydration systems

Hiking hydration: tips and solutions to meet your needs

Hydration is an essential part of any hiking activity, whether you're an amateur or an enthusiast. Your body loses water during exercise, particularly in the heat or cold, which can lead to dehydration. To avoid this and meet your body's needs, it's crucial to carry the right amount of water and choose the right solution for your type of hiking and the length of your day.

Why is hydration so important when hiking?

During prolonged exertion, such as a day's hiking, the body can lose up to 2 to 3 liters of water per hour, depending on the temperature and intensity of the activity. A water loss of just 2% of body weight can already have an impact on your physical performance and well-being. Good hydration helps to compensate for these losses, maintain your energy levels and protect your body from the effects of heat or cold.

Which solution should you choose to transport your water?

The choice of container depends on the type of hiking you do and your personal preferences. Here are the most common options:

• Water bottles: Sturdy and easy to carry, these are ideal for a day's hiking. Available in different capacities (0.5 liter, 1 liter or more), they allow you to monitor the amount of water consumed.
• Water pouches: Placed in a compatible backpack, they offer a practical solution for drinking regularly without stopping. They're perfect for long hikes where hydration needs to be continuous.
• Filter bottles: A practical alternative if you have access to a non-potable water source. They eliminate bacteria and impurities to make the water safe to drink.

How much water should I take with me?

The amount of water you need depends on several factors:

• Length of hike: For a half-day hike, allow at least 1 to 1.5 liters of water, and 2 to 3 liters for a full day.
• Temperature: In very hot weather, increase the amount of water to compensate for losses due to perspiration.
• Type of terrain: Intense efforts, such as steep climbs, require extra hydration.

If you're hiking for several days, identify the water points on your itinerary so you can refill your containers, and take along a filter or purifying tablets if the water isn't drinkable.

Tips for optimal hydration

Drink regularly, even if you're not thirsty, to avoid gradual dehydration. Adapt your intake to the temperature and the effort involved. In hot weather, your body loses more water; in cold weather, it's easy to forget to hydrate. Equip yourself with a water bag or pouch for easy access to your drink. Consider isotonic solutions to compensate for mineral salt losses on long hikes.

In short, keeping well hydrated while hiking is a question of preparation and adaptation. Whatever the type of hike, take along a suitable solution (water bottle, water bag, filter bottle) to cover your water needs and prevent the risks associated with dehydration. By following these tips, you'll be able to enjoy your outdoor adventure to the full while taking care of your body.