9 Hydration Tips for Your Mountain Adventures!

Mountains have a way of taking our breath away— in every sense of the word. On International Mountain Day, we celebrate their grandeur and the determination it takes to explore them. While the stunning views are undeniably worth every step, altitude dehydration can present unexpected challenges.

At higher elevations, your body loses fluids more quickly, and a suppressed thirst response makes it harder to recognize when you need to hydrate. This combination can leave you feeling tired or dizzy, threatening to cut your adventure short.

Don’t let dehydration stand in the way of your summit goals. With a few mindful strategies, you can stay hydrated and fully embrace the breathtaking beauty of the mountains.

Dehydration is among the most common challenges when spending time at high altitudes, even for experienced hikers. If you're wondering what's considered "high" elevation, here's a quick guide to altitude levels:

• High altitude: 8,000–12,000 feet above sea level
• Very high altitude: 12,000–18,000 feet
• Extremely high altitude: 18,000+ feet

However, dehydration can start affecting your body as low as 5,000 feet.

So, why does high altitude speed up dehydration more than at sea level? Let's break down these factors:

At higher elevations, reduced oxygen levels cause you to breathe faster and shallower, which leads to more significant water loss. Add activities like skiing, snowboarding, or mountain biking, and your breathing becomes even more intense, accelerating fluid loss.

As you climb higher, the air gets drier, and the lower air pressure becomes noticeable. You might feel it in your eyes, nose, skin, and even your hair. The dry air speeds up moisture loss from your skin, which can trick you into thinking you're not losing water through sweat—when you absolutely are.

Higher altitudes can make you urinate more frequently—a condition known as high-altitude diuresis. This happens because your kidneys adjust to the dry environment by changing hormone levels, which thins your blood to improve oxygen transport. While this helps your body to adapt,  it also leads to fluid loss, increasing the risk of dehydration.

Colder climates at higher altitudes suppress your thirst response, making it easier to forget to hydrate. That's why staying hydrated while exercising in the mountains requires mindful effort—you can't always rely on your thirst as a guide.

These symptoms may feel mild at first, but ignoring them may lead to more serious conditions, such as acute mountain sickness (AMS) or high-altitude pulmonary edema (HAPE). Recognizing the early signs and taking action is vital to staying safe and enjoying your adventure.

Hydration begins long before your first step on the trail. Drink at least 16-20 ounces of water a couple of hours before heading out. Starting off hydrated ensures your body is ready for the challenge ahead.

Aim for 7-10 ounces every 15-20 minutes instead of gulping water all at once. Staying hydrated this way helps maintain fluid balance and avoids overhydration, a rare but serious condition where sodium levels drop dangerously low. Carry a reusable water bottle and take small sips consistently throughout the day. A hydration reminder app can also help you stay on track.

Alcohol and caffeine are both diuretics, which can increase fluid loss through urination. If you can't skip your morning coffee, make sure to balance it out with extra water. Avoid alcohol altogether if you're hiking or climbing at higher elevations.

Urine is one of the easiest indicators of your hydration status. Aim for a light, pale yellow color. If your urine is dark yellow or amber, it's time to increase your water intake.

If possible, spend a few days at intermediate altitudes before reaching your final destination. This gives your body time to adjust to changes in oxygen levels, reducing the risk of both dehydration and altitude sickness.

Carrying all the water you'll need may not always be feasible and practical, especially on longer hikes. Research the availability of natural water sources along your route and bring a portable water purifier or filtration system. This ensures you can refill safely without adding unnecessary weight to your pack.

Remember: Always treat water from lakes or streams to remove bacteria, viruses, and other contaminants.

Rehydration doesn’t stop when the climb ends. Drink 16-24 ounces of water for every pound of weight lost and snack on potassium-rich foods like bananas to aid recovery. Incorporating an electrolyte-enhanced drink also aids your recovery and prepares your body for your next adventure!

Root’d instantly delivers the hydration and energy you need to conquer your summit goals—without the added sugars that can weigh you down. Lightweight and single-serve in eco-friendly packets, Root’d fits seamlessly into your gear, making it the ultimate trail companion. Stay ahead of dehydration — grab your Root'd today!