Staying Hydrated in the Backcountry

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Water is life and this is especially true while on trail. Exploring
the backcountry is a way to disconnect from the everyday chaos of life,
however, often hydration is put on the back burner of the adventure. Maintaining
proper hydration is imperative to completing an adventure safely, with optimal
performance, optimal recovery, and enjoyment. Dehydration can lead to increased
fatigue, impaired cognition, and health problems. Here are some tips to ensure
proper hydration when enjoying the outdoors.

Understand your Hydration Needs1:

Your hydration depends on the intensity of the activity you are doing, the weather, altitude, and your body’s requirements. During hot and humid conditions, you will need to drink a greater amount of water than in moderate temperatures. Additionally, when at higher altitudes, your body also needs more water. It is important to schedule drinking breaks and drink water when your body tells you it needs more water.

Plan Ahead:

Before going on an outdoor adventure, researching your trail or route can help ensure you stay hydrated during your trip. Using online resources, trail reviews, and topographic maps can help you pinpoint where water sources are located so that you can plan your water stops. Where water sources are unreliable or do not exist, you will need to plan to carry extra water to avoid dehydration.

Assessing your Hydration Status while on Trail1:

Believe it or not, keeping an eye on the color of your urine during your first morning pee, can help you assess your hydration status. If your urine is clear to light yellow, you are likely well hydrated. However, if your urine is dark yellow to amber in color, this is a clear visual that you need to intentionally consume more fluids.

Sometimes it can be difficult to know when you are thirsty when you are in the middle of a long bout of exercise. Scheduling water intake can help mitigate dehydration along the trail. Consuming around 8 oz (1 cup) of water every 30 minutes may be a proposed schedule of rehydration.2

Consider carrying electrolyte packets that contain sodium, potassium, magnesium, and calcium or eating salty snacks during your exercise. All these electrolytes are lost through sweat and need to be replenished. Packets that contain electrolytes can be an easy way to replenish.

If you begin to feel a headache, dizziness, or dry mouth it may be time to drink more water!

Hydration Systems:

Selecting the best hydration system for you can help make sure that you drink a consistent amount of fluid throughout the day.

  1. Water Bottles – Water bottles are lightweight and are easy to access. These also allow you to add packets of electrolytes and flavoring.
  2. Hydration Bladders – Bladders are convenient and allow you to sip on water through a tube that clips to your pack strap. This makes drinking water easy and convenient because it does not require you to stop your activity to access a water bottle.
  3. Both – Some adventures prefer to have both hydration systems. This allows for alternating water and electrolyte intake.

Water Purification:

If accessing water from water sources in the backcountry, you will need to use some sort of purification system to avoid waterborne illnesses.

  1. Filters – These filters contain tubes that filter out most bacteria and protozoa and any debris in the water. They can usually connect directly to water bottles, making them a convenient option for water collection.
  2. Chemical Water Treatment – Iodine or chlorine tablets or drops can be added directly to the water. They do not filter out debris and can leave the water with a strong aftertaste, which may not be desirable.
  3. Boiling – Boiling water for at least three minutes kills pathogens. However, this method does not filter out debris and takes excess time and fuel.
  4. UV Purifiers – UV light devices alter the DNA in viruses and bacteria not allowing them to reproduce. Because of this, the water is quickly disinfected. However, this method does not filter out any debris.

Staying vigilant about your hydration in the backcountry requires understanding your needs, planning, and using proper hydration tools. Water is your lifeline in the back country. Staying hydrated can help you make the most out of your outdoor adventure!

References:

  1. Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutrition Reviews. 2012;70. doi:10.1111/j.1753-4887.2012.00523.x
  2. Armstrong LE. Rehydration during endurance exercise: Challenges, research, options, methods. Nutrients. 2021;13(3):887. doi:10.3390/nu13030887  
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