Hiking is often associated with the discovery of deserted lands, a moment of escape in the middle of the mountains and the reconnection between man and nature. It is both a sport and a leisure of discovery and contemplation. Indeed, hiking is also an exercise that requires a lot of effort from your body. This is why it is important to stay hydrated to stay in shape throughout this moment in the great outdoors.
First of all, it is important to know that an adult loses, on average, 2.5 liters of water per day. Indeed, our body undergoes permanent water losses, evacuated through the pores of the skin.
This is why it is important to compensate for this loss through foods as well as drinks. It is estimated that food brings us about 1l of water, so we must compensate for the missing 1.5 liters with drink.
Unlike some animals, humans cannot store water. This is why it is important to stay hydrated at all times. Do not wait to feel thirsty before drinking; usually when this happens you are already starting to get dehydrated. Drink small sips regularly, without forcing yourself, you will appreciate them more!
When hiking, the dry mountain wind, the sun beating down on the body, the exertion put in lead to a rise in body temperature. It is to regulate this temperature that you sweat, thus evacuating nearly 76% of the excess of this heat.
On average, between 0.5 and 1 l of water is evacuated per hour due to perspiration and this can go up to 3 l with an extremely hot, humid climate and intense physical exercise. It therefore seems obvious to compensate for this loss by hydrating regularly (about 0.5l/h).
Even slight dehydration (1 to 2% of body weight) decreases physical performance and motor skills, as well as intellectual abilities .
In order to prevent dehydration, it is important to drink well before starting your hike. You can bring an isothermal bottle of about 1l, this one is a very good solution to keep your water very cold.
You are also advised to drink small sips throughout your hike to prevent dehydration. Do not hesitate to take regular breaks to hydrate yourself. Moreover, if you are at altitude, the fresh and pure water of the mountain can only do you good! You can also take advantage of this break to make your own sparkling drink BUBBLe iT! thanks to your two super light sachets that you can put in your bag. Our prodigious bubbles will allow you to fill up with minerals!
At the end of your hiking session, continue to hydrate yourself to avoid muscle pain.
Before an hour of hiking, the body has not yet used much energy, so consuming anything other than water is not necessary. Beyond that, it is advisable to consume a drink containing carbohydrates in order to avoid hypoglycemia.
Above all, avoid sodas or energy drinks which will tend to dehydrate you more than anything else. Opt for flavored drinks with very little sugar that will give you energy.
If you know any tips for better hydration, don't hesitate to share them with us in the comments!
In the meantime, we hope to have made you aware of the need to hydrate well (if you did not know it) and to have made you discover some good practices to have.
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