10 Ways to stay hydrated while Trekking

Posted on Jan 25, 2018 in EdTerra's Travel Nerds


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Trekking is a highly favored activity among youngsters. It is an activity that demands a lot of physical as well as mental fitness. It is important to keep yourself well hydrated while trekking as it takes up a large amount of energy. So, the mantra you need to adopt while trekking is Hydrate, Hydrate, Hydrate!!!

Here are a few tips that will help to keep you hydrated while trekking.

Be an early riser

It will help you to plan your day accordingly and there will be no rush in terms of completing your tasks. You should have a basic idea about the weather or place you will be trekking in. This will help you to plan accordingly. Ideally, you should take at least 1/2  to 1 litre of water to help jump start your body systems. 

Start early to avoid the heat 

It is best to start early, preferably before sunrise, to cover as much distance before the heat rises. Trekking in intense heat is difficult and will result in more in loss of body fluids.


Avoid drinking excess of water all at one time

You should also measure the amount of the water you intake as it should not be more than you sweat. Do not drink gallons of water at a time; try to take a few sips at a time, at regular intervals.

Avoid caffeine or any soft drinks 

You should avoid drinks containing caffeine or soft drinks as it dehydrates your body. Stick to water to keep your body hydrated and make sure that you drink at regular intervals and in small amounts. 


Store Water

If you do not know about the water resources of that location, it is best to store water for future purpose. Your body needs about 1/2 litre water every 2 hours.


Providing a portion of fluid replacement with a carbohydrate/electrolyte.

Try to add electrolytes powder or tablet to your water as it will provide you minerals that you lose while trekking.

(Image Source: REI)

Let your bain analysis the basic needs of your body

Take 5 minutes break after every 30 minutes of your journey. Do not exert yourself more than what is needed to be done. Your muscles will become fatigued if you don’t take breaks at regular intervals. Analysis the needs of the body.

Continue drinking fluids after trekking to replace the loss of fluids 

Keep drinking fluids after your trek to maintain a balanced water level in your body, as your body loses a lot of water during trekking. Make sure that the intake is gradual otherwise it will make you feel nauseous. 

Increase your intake of potassium-rich foods 

Consume potassium-rich foods that have a water content of more than 60%. You should maintain your salt levels as well. 

Try to wear clothes that will protect you from heat 

You must use proper sun protective clothing which provides protection from the sun and will also keep you cool.  Avoid wearing black. Always have a basic idea about the weather of the location where you will be trekking in.


Exertion always needs to be handled carefully. Learn to assess your hydration by looking for these signs:

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

Continuing to trek when dehydrated can lead to serious consequences like heat stroke, kidney failure, etc. Now that you are aware of the required steps that must be considered while trekking, use these steps to keep yourself well hydrated during your journey. Stay healthy, stay fit!




EdTerra Edventures conducts various international and domestic programs for the youth. If you go to school and are under 17 years of age, ask your school to contact us to arrange a visit to your school for an introduction to the “Camp 51” program and other journeys under EdTerra’s Wilderness Programs.

For queries call +91-11-48885800 or visit EdTerra Browse Journeys page to know more about the programs we offer to school students.


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