With the Spring weather upon us and perfect conditions for taking that excursion into the countryside – it is important to remember to carry sufficient water with you. Today’s tip from Mallorca Hiking concerns adequate hydration
Never underestimate your water requirements. The slightest bit of dehydration will cause a decrease in your physical performance. If allowed to deteriorate further, it can lead to much more serious problems. Start with easy walks to understand your body’s individual requirements. The average person should consume a minimum of 3 quarts of water per day especially when walking energetically (which is definitely the case on some of our hikes in Mallorca with peaks of up to 2000m above sea level). Also important to bear in mind is how much of your walking route is shaded – the more open and exposed, the more water intake you’ll need.
Hydration function in our bodies:
Our bodies are composed of about 66% water. Fluid and electrolyte balance is a major function of homeostasis (which is our body’s ability to maintain its internal environment as it adjusts to challenges and stress). If our bodies are able to adjust to these challenges a healthy balance is maintained. Proper hydration is important for cellular metabolism, blood flow and our physical performance.
Lack of water can lead to muscle cramps, major headaches, fatigue, heat exhaustion and heat stroke so it’s important to ensure this vital ingredient is always high on your preparation list for long walks.
For those of you looking to hike or take longer walks on a regular basis, there have been some superb accessories 
developed for maintaining your hydration easily. Hydration packs have almost become a ‘must have’ accessory for hikers worldwide – we quite often pass fellow hikers with a tube running from their rucksack with a mouth piece clipped to their shirt. These hydration “bladders” fit conveniently into any rucksack pocket, as the bag adapts to it’s surroundings. A pipe then runs from the backpack and can be attached to your shirt or jacket collar. Regularly topping up your liquid intake is made super easy – no more stopping, unpacking, unscrewing, repacking etc – just lean forward and drink!
WATER BOTTLE TIP
If you take traditional water bottles as part of your hiking hydration system, invest in some good quality 1 litre bottles (Nalgene is a recommended brand). They have wide mouths and are easy to clean, secure lids that are attached to the bottle (lids don’t drop in the dirt), and they are sturdy enough to take some abuse in your backpack.
How to calculate your fluid intake needs when walking
The best hydration strategy for hikers is to ensure you stay fully hydrated. This really needs to start about one week before your hiking trip. Good hydration is especially important for the two to three days prior to your trip. Two litres is the minimum daily intake, but remember hiking is a physical activity and through perspiration, exposure and climate you can become dehydrated very quickly.
HIKING HYDRATION TIP
Never pass up an opportunity to fill your water containers while hiking. Always start your hike with a full load of water and don’t depend on the availability of water at some future point on the trail – you may end up disappointed and heading toward dehydration…
Signs of Dehydration:
The following tell-tale signs of dehydration may help you react earlier and begin rehydrating sooner. As a rule of thumb if you are feeling thirsty you are already dehydrated. Other signs include:
- Muscle cramps
- Headaches
- Dry mouth
- Weakness
- Unclear thinking
- Fatigue
- Bloating
- Dark yellow urine
Try and remember these simple guidelines when planning your next hike – particularly as the weather is improving and temperatures are steadily increasing.
For further tips on preparing for a walking trip, read through some of our other helpful articles:
Top Tips – Preventing Blisters
Happy (Hydrated) Hiking!
