Staying Hydrated When You Hike During Summer


hiker with Poweraid

Summer is a great time to get outside and enjoy nature. A lot of outdoor activity under the blazing sun can pose a few hazards that can be mitigated with some preparation; the most important of them being dehydration.

Most Americans are chronically dehydrated. And most of us don’t know it. Sometimes we know the importance of hydration, but don’t keep this top-of-mind. Getting dehydrated is easy on warm sunny days and can sneak up on you. That is why it’s important to listen to our bodies and be on the lookout for warning signs like headaches, dry hair, early wrinkles, and any number of issues.

man hiking

Losing a couple of quarts of fluids and electrolytes is easy but if you prepare for your summer outdoor activities you’ll be well hydrated and ready to have fun in the sun! Here are some tips for staying hydrated and safe when you are hiking and exercising outdoors this summer.

Plan your activities wisely. Whether you’re on a hike or visiting an amusement park, plan the majority of your outdoor time in the morning or late afternoon and avoid being outdoors when the temperature is at its highest.

Drink up. Cool off. Make sure to replenish your fluids constantly with drinks high in electrolytes.

Use moisturizer. This is something a lot of people do not take into consideration but applying moisturizer to your skin helps you minimize the loss of fluids through your skin. Apply moisturizer not just in your face but on your whole body. 

Learn how to assess your hydration by looking for these signs:

  •  Headaches
  • Dry hair
  • Early wrinkles
  • Low volumes of dark, concentrated urine, or painful urination
  • Rapid heart rate
  • Weakness
  • Excessive fatigue
  • Dizziness
  • Rapid loss of several pounds of body weight

man drinking Poweraid

Eat more fruits with high water content like berries, pineapple, cucumbers, and watermelon for easy hydration, especially along with water-rich breakfasts like oatmeal are a great way to pre-game your hydration.  Add them to each meal and get an extra boost of hydration.

Beat the heat. Stay hydrated with drinks that replenish fluids and electrolytes lost during your outdoor hiking or other activities. 


Cesar Diaz
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