{"id":8051,"date":"2022-04-12T18:57:20","date_gmt":"2022-04-12T23:57:20","guid":{"rendered":"https:\/\/decideoutside.com\/?p=8051"},"modified":"2024-02-22T06:55:33","modified_gmt":"2024-02-22T12:55:33","slug":"drinks-for-hiking-guide","status":"publish","type":"post","link":"https:\/\/decideoutside.com\/drinks-for-hiking-guide\/","title":{"rendered":"Drinks For Hiking Guide: Hydration, Energy, and More"},"content":{"rendered":"\n

Is water okay to drink while hiking, or is there something better?<\/p>\n\n\n\n

Water and Gatorade are the best choices for staying hydrated while hiking. For extra energy on a hike, you can use coffee, caffeine pills, or energy drinks in moderation. Avoid alcohol, soda, and fruit juice while you’re on a hike to keep yourself from becoming dehydrated.<\/strong><\/p>\n\n\n\n

Water can easily seem like a given choice for any intense activity, but are there options that can help you hydrate more quickly or easily<\/strong>? How do you know if you’ve had enough to drink? What should you do if you start feeling dehydrated? These are all extremely important questions to be aware of when you’re planning for a hike.<\/p>\n\n\n\n

Our levels of hydration can play a more important role on a hike than our hunger levels. Although becoming hungry on a day hike can leave you with less energy, a lack of hydration can lead to more severe consequences<\/strong>. Carry on, and learn why hydration is so important, what you can drink to keep yourself going strong, and more.<\/p>\n\n\n\n

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What Type Of Drink Is Best For Hydration and Hiking?<\/h2>\n\n\n\n

Let’s talk about what’s best for hydration and then we’ll get into what people actually <\/strong>use and what makes sense to do for yourself.<\/p>\n\n\n\n

Looking for hiking snack ideas to go along with the best hiking drink? Check out our mega list of hiking snack ideas<\/a> for every situation. <\/p><\/blockquote><\/figure>\n\n\n\n

What Drink Is Actually The Best For Hydration?<\/h3>\n\n\n\n

According to research, sports drinks like Gatorade are better at rehydrating you during intense exercise than water alone–Gatorade isn’t the only brand, many rehydration tablets (like NUUN) that also replenish electrolytes exist that we’ll talk more of.<\/strong><\/p>\n\n\n\n

Before I get into this topic, I want to be very clear that you can’t go wrong with drinking water during your hikes<\/strong>. During high-intensity hikes, you might find that you need extra sources of potassium and sodium. Both of these things can be obtained through oral rehydration solutions or the food you bring along.<\/p>\n\n\n\n

That said, there is truth to the sports-related imagery we see surrounding drinks like Gatorade. Sports drinks can actually be better for you when you’re engaged in intense or lengthy exercise sessions<\/strong>. According to two studies I’ve found, Gatorade is great for keeping body temperature and the perceived rate of exertion low (Source 1<\/a>). Additionally, sports drinks can aid in keeping you more hydrated than water (Source 2<\/a>). This is mainly due to the inclusion of important electrolytes that these drinks have.<\/p>\n\n\n\n

According to the studies done on the hydration effects of Gatorade versus water, you need a little over a liter of Gatorade for every hour<\/strong> that you spend exercising. Those who want to keep their calorie or sugar intake down can bring water along as well or even consider diluting the Gatorade with regular water. <\/p>\n\n\n\n

With so many different drinks to choose from, how do you know which ones will be beneficial on a hike and which might work against you?<\/strong> Hydration is always important, but it’s even more important when you’re getting exercise. In this next section, I’ll go over several popular choices that hikers like to bring on the trail.<\/p>\n\n\n\n

The Most Common Choices For Hiking Hydration<\/h3>\n\n\n\n

Water<\/h4>\n\n\n\n

When in doubt – drink water. It’s hard to go wrong with a free source of hydration that contains no sugar, calories, or other complicating ingredients<\/strong>. There’s really no better drink option when it comes to general health. While there might be choices that are a little better suited to intense exercise, water is tried-and-true no matter what you’re doing.<\/p>\n\n\n\n

If you’re worried about what drinks to use, remember that you will be just fine with water.<\/strong><\/p>\n\n\n\n

If water is what you prefer, then just keep in mind that you’ll need more of it when your body is working harder. An intense hike not only burns calories but also causes you to sweat and lose more hydration than you would otherwise. Because of that, you’ll want to make sure you have plenty of water<\/strong> to keep yourself going strong.<\/p>\n\n\n\n

Gatorade, Vitamin Water, or Powerade<\/h4>\n\n\n\n

It’s not uncommon to see the presence of these colorful beverages when you’re catching the latest football game. Gatorade – and drinks like it – are considered to be the top choice for athletes. While part of this may be due to marketing, there actually is some science to what these beverages can offer you during an intense workout<\/strong>.<\/p>\n\n\n\n

One trap that people can sometimes fall into is assuming that these kinds of sports drinks will be better for hydration in general. It’s one thing if you’re on an intense hike or backpacking trip, but another if you’re just going for a short walk through the woods on a cool day. Gatorade and other sports drinks contain added ingredients like sugar and sodium<\/strong> that can offset how helpful they are if your body doesn’t really need them.<\/p>\n\n\n\n

Coconut Water<\/h4>\n\n\n\n

As one of the more recent health drink trends, coconut water is often thought of as similar to a sports drink. Unlike regular water, coconut water does contain some of the electrolytes we need<\/strong> to replace when we exercise. There aren’t as many of these electrolytes in coconut water as there are in sports drinks, but there are certainly more than what you’d get from water.<\/p>\n\n\n\n

Because of this, coconut water can be a decent solution if you enjoy the flavor and don’t plan on a super intense hike. If you really expect to be tiring yourself out, a sports drink might be the better option. Coconut water is better suited to shorter, lighter exercise sessions.<\/strong> The only other thing to be aware of is that – unlike water – coconut water does contain calories. A serving or two might not be a big deal if you’re already exercising, but it’s worth keeping in mind if you just can’t get enough coconut water!<\/p>\n\n\n\n

Water Enhancers<\/h4>\n\n\n\n

For the most part, water enhancers include powders or highly concentrated liquids that are designed to improve the taste of water<\/strong>. The options you can choose from range from MiO to Crystal Light to Nestea. Some water enhancers aim to keep sugar and artificial ingredients low while others may be more concerned with creating a delicious flavor.<\/p>\n\n\n\n

Hikers who are on the go may be interested in water enhancers that include vitamins or small amounts of caffeine<\/strong> to aid in keeping their energy levels up. Whether you want the added boost or not, water enhancers can be great for those who have a hard time drinking enough water. If a little extra flavor is what you need to keep yourself hydrated, then make sure to pack all your favorites. Trying out new flavors can also be a great excuse to drink more water.<\/p>\n\n\n\n

I personally use water enhancers (like Crystal Light) because sometimes water you are drinking on the trail (even with or because of filtering) can taste really nasty. A water enhancer can go a long way to making water more refreshing.<\/p><\/blockquote><\/figure>\n\n\n\n

Oral Rehydration Solutions<\/h4>\n\n\n\n

Oral rehydration solutions can be similar to water enhancers in that they can often be added to water, though not always. It’s also likely that these solutions will change the flavor of your water slightly, so it’s important to find a solution you like. In addition to the flavor change, oral rehydration solutions will include important minerals like sodium and potassium to help your body to rehydrate<\/strong> more quickly.<\/p>\n\n\n\n

Some of the most popular rehydration solutions include NUUN, Liquid-IV, Trioral, and Pedialyte<\/strong>. Many options come in tablet or powdered form. That said, some people can also opt to make their own oral rehydration solution by adding salt and sugar to their water. In rarer instances, some hikers may even use things like chicken broth or pickle juice to give their hydration a boost.<\/p>\n\n\n\n

I know that sounds crazy, but I freakin’ love pickle juice as a recovery drink. Nothing is more refreshing after a big workout. I’ve never tried to spend the effort to bring it along with me on the trail, personally, but it’s not a bad idea at all. <\/p>\n\n\n\n

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Nuun tablets were the second most popular rehydration method (right after water) from our poll<\/figcaption><\/figure>\n\n\n\n

The People’s Favorite Hydration Drink<\/h3>\n\n\n\n

According to a poll we took of over 200 experienced hikers, over 150 claimed that water was their favorite hydration drink<\/strong>. It certainly makes sense, considering it covers the body’s basic needs with no excess cost. Not to mention it’s incredibly easy to fill up a water bottle or bladder to take with you on your journey. There’s no worry about calories, sugar, or artificial ingredients. It’s entirely natural and (in most cases) entirely free.<\/p>\n\n\n\n

Water is simple to bring along on most hikes, but it may still be worth looking into some oral rehydration solutions to bring with you<\/strong> just in case. You never know when a hike might get tougher than expected or when the temperature might jump up. It’s hard to go wrong with just water, but it doesn’t hurt to bring something along that might provide an extra boost if needed.<\/p>\n\n\n\n

The Full Poll<\/h4>\n\n\n\n
Drink<\/th>Respondents<\/th>Percentage<\/th><\/tr><\/thead>
Water<\/td>156<\/td>66%<\/td><\/tr>
Water additives (NUUN, Liquid IV, LMNT)<\/td>61<\/td>26%<\/td><\/tr>
Sports drinks (often powdered)<\/td>14<\/td>6%<\/td><\/tr>
Other (Pickle Juice, Coconut Water, Lemon Water)<\/td>5<\/td>2%<\/td><\/tr><\/tbody><\/table>
I asked: What’s your favorite rehydration beverage while hiking?<\/figcaption><\/figure>\n\n\n\n

Energy Drinks and Hiking: Do They Work?<\/h2>\n\n\n\n

When you know you need an energy boost, what’s the first thing you think of? For many, the answer lies with caffeine. That caffeine might come from another cup of coffee<\/strong> or it may come from an energy drink. Unlike coffee – which often needs to be mixed with other ingredients to taste good – energy drinks come in a variety of soda-like flavors that are easy to drink.<\/p>\n\n\n\n

In addition to caffeine, energy drinks also claim to include other helpful ingredients like taurine, potassium, and a variety of vitamins<\/strong>. There are also sugar-free versions and those that come in a highly compact form so that you can get your energy fast and get moving.<\/p>\n\n\n\n

There’s no denying that caffeine is popular for a reason. It works. Caffeine does give us the boost we need, but it isn’t a hydrating beverage<\/strong>. In most cases, energy drinks can be considered dehydrating due to the combination of caffeine and sugars within them.<\/p>\n\n\n\n

People who are familiar with caffeine are also often aware of the crash that can happen after the boost has worn off<\/strong>. That crash can leave you feeling worse than before you had the caffeine to begin with. Because of that, it isn’t a great solution to keep you going throughout a long hike.<\/p>\n\n\n\n

According to this study<\/a> on the effects of energy drinks on exercise performance, energy drinks can be useful for short workouts,<\/strong> whether it’s a shorter hike or a quick sprint or jog. The only problem with that is that you may need more than one energy drink to get enough caffeine to be helpful – at which point the side effects of caffeine can start to become a problem.<\/p>\n\n\n\n

Overall, energy drinks may be used as a treat or a light boost <\/strong>when you want something other than water, but they shouldn’t be relied on alone. No matter what kind of workout you’re doing, it’s important to back up the energy drink with plenty of hydration and electrolytes. For the long term, those are the things that will really help to keep your energy levels up.<\/p>\n\n\n\n

The People’s Favorite Energy Drink<\/h3>\n\n\n\n

To answer this question, I spent some time researching the kinds of energy-boosting tools hikers use while they are hiking or backpacking. There were a few cases in which hikers opted to bring along energy drinks for a short boost. Typically, they opted for brands like Redbull or Monster. That said, it was actually pretty uncommon for people to use energy drinks <\/strong>as their source of caffeine while hiking.<\/p>\n\n\n\n

Instead, hikers chose either coffee or caffeine pills <\/strong>if they wanted a caffeine boost. It’s likely those choices were due to personal preference or the desire to avoid excess calories, sugars, or other ingredients. Ultimately, it won’t hurt to bring some kind of caffeine as long as it’s used in moderation and you have plenty of hydrating fluids on hand.<\/p>\n\n\n\n

How Much To Drink While Hiking<\/h2>\n\n\n\n

In order to determine how much water you might need to bring on a hiking trip, it’s best to know how much water humans need in general. According to Mayo Clinic<\/a>, women need about 2.7 liters of water per day and men require 3.7 liters per day<\/strong>. Some of this water intake can also come from the water contained in the food we eat.<\/p>\n\n\n\n

The amount of water you drink vastly depends on what you’re doing. If you’re hiking in the heat, then you will need much more water. <\/strong><\/p>\n\n\n\n

When you’re getting ready for a hiking trip, make sure to use those numbers as a guideline. If you’re planning to hike for at least an entire day, it’s best to bring at least the amount of water you’d need under normal circumstances<\/strong>.<\/p>\n\n\n\n

Next, factor in how intense you think the hike will be and what weather you’ll be hiking in<\/strong>. Is it going to be cool or hot? Will there be a lot of steep hills or is it mostly a flat walk? Heat and exercise intensity are both good reasons to expect to drink more water than usual.<\/p>\n\n\n\n

Through browsing this question on various hiker forums, I determined that hikers may bring anywhere from 2 liters to 6 liters for every day<\/strong> they spend hiking. That’s quite a range, so it may take some trial and error for you to determine the amount that works best for you. Just remember, it’s better to have too much rather than too little.<\/p>\n\n\n\n

If you’re hiking for multiple days, it’s extremely important to bring a water filtration system so you can drink from rivers. Carrying 6+ liters of water for every person is a lot of weight and you need to be able to refill up at rivers if you want to keep going.<\/strong><\/p>\n\n\n\n

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Beautiful water from snowmelt in the Uinta Mountains! But is it safe to drink?<\/figcaption><\/figure><\/div>\n\n\n\n

Larger amounts of water can be easier to bring on a camping trip, especially if you’re car camping. Is the amount of water you need for camping different than what you would need for hiking?<\/strong> Learn all about packing the right amount of clean water for camping in our article here<\/a>.<\/p>\n\n\n\n

Can You Drink Alcohol While Hiking?<\/h2>\n\n\n\n

Generally speaking, most health resources state that drinking alcohol while hiking isn’t a good idea<\/strong>. Some even suggest avoiding alcohol prior to a hike If you drink the night before a hiking trip, you can easily still be affected by the alcohol during that trip. Even if that doesn’t end up causing serious problems for your adventure, it can leave you feeling a lot less thrilled about being out and about instead of home in bed.<\/p>\n\n\n\n

Not only can alcohol leave you feeling rough, but it’s also a dehydrating substance<\/strong>. If you’re concerned about staying hydrated during your hike, alcohol is going to work against you. On top of that, too much alcohol will affect your senses, making it harder to navigate the trail. Your chances of becoming lost or injured will go up greatly if you’re inebriated during your hike.<\/p>\n\n\n\n

That said, there are plenty of hikers out there who enjoy a drink or two at the end of the day. Backpackers who have set up camp may choose to celebrate their adventure with some alcohol. While this is less dangerous, it’s still worth being careful. Make sure that you’re continuing to drink plenty of water<\/strong> and avoid having too much alcohol. This can also be a good time to have some extra rehydration tools handy.<\/p>\n\n\n\n

It should be mentioned, that being at a high altitude (where a lot of hiking happens) can compound the effects of alcohol. <\/strong>You probably know this already, but hiking on dangerous trails with sheer cliffs combined with alcohol and high altitude is definitely asking a lot from lady luck. <\/p>\n\n\n\n

What Other Drinks Are Bad For Hydration?<\/h3>\n\n\n\n

As I’ve discussed so far, both energy drinks a<\/strong>nd alcohol aren’t great options for hydration. However, they aren’t the only ones out there. In fact, a large number of the drinks we consume on a daily basis have dehydrating effects.<\/p>\n\n\n\n

According to the Cleveland Clinic<\/a>, the following beverages also have negative effects on hydration:<\/p>\n\n\n\n