Category: Healthy Advise

How much water do you need to stay properly hydrated during day hiking?

Hiking may mean danger and something that should be avoided to the less adventurous. For those who have spent days exploring the vast beauty of nature in spectacular trails and scaling the heights of an uninhabited landscape, this heart-raising activity is something to look forward to. Immersion in such epic routes can be quite fun…and exhilarating too. You use up a lot of energy to push forward, take another step into the unknown and expect more thrills as you go. And as you go, you will need to fuel up your body continuously to be at your best throughout the hike. That can easily be done if you have one of the best water bottles for hiking.

How much do you really need when you hike? This is the question that many beginner hikers would like to know. It’s crucial that you have enough water with you so can hydrate properly as you go day hiking. As the temperatures may change drastically during the day and you’ll probably be sweating more, you will need to consume more water to be properly hydrated. If you do not have enough body water while you hike, you may feel a lot of discomfort, especially if you are hiking during the day.

Having the right fluid carrier is as important as consuming the appropriate amount of water.  If you have one that is not fit for the environment (like when it’s fragile or made of glass) even if it comes with a protective sleeve, you won’t be certain that it will last the whole journey. Another concern will be the size of the bottle. If you bring one that is too big, the added weight and the size of the bottle could slow you down keeping you exposed longer than you intended. Even the design of the bottle is something that you need to consider when deciding which bottle to bring with you. As such, we will provide you with some of the finer details that you need to consider when it comes to proper hydration during day hiking.

Drink at regular intervals to stay hydrated

When hiking, you’ll be needing much body fluid even before you start. That means hydration should begin hours before you head out your home. While actively hiking, you’ll need to consume about a liter (32 ounces) of water every two hours. You might need more or less depending on certain factors, such as the temperature, humidity, your body weight, overall health, as well as your desire to drink more (this will be influenced by the quality of beverage that you have with you). However, that estimated amount of fluid will be just enough that you’ll need to carry if, for any reason, you can’t refill on your route.

Water bottles are best carried where they can be reached from the stretchable side pockets of a backpack instead of burying them inside your bag. If reaching for the water while walking seems to be too cumbersome to do, you can just stop for a while and sip smartly from the water bottle in you have.

How much water do you need to have?

Planning a hike ahead of time will give you a fair estimate of the time that you will need to spend to hike. If you are not sure of this, you will need to check a map to calculate the total distance of your hike. Then, divide that number by your pace in miles per hour. If the distance of your hike route is 9 miles, and you can walk at 6 miles an hour, then you may need to bring 1.5 liters of fluid.

Fluid means that you bring water or anything non-alcoholic, especially the healthy alternatives that won’t just provide you with water but with an electrolyte mix as well. You’ll need both as you will expend not only water when you sweat but electrolytes also.

What could be the best hydration pack to bring for a day hike?

A hydration pack or a backpack with a hydration reservoir pocket will allow you to sip on a hose while you walk is very convenient for day hikes. This also serves as a constant reminder to take a sip. If you have a 3-liter hydration pack, that will be enough for a long day hike. As noted earlier, however, you need to also consider other possible factors that may influence your hydration status and need.

If you prefer to know how much you have consumed or how much is left on your water bottle, you may need to find transparent bottles. Otherwise, you can just open your water container to see how much water you have left.

Hiking actively during the day will make your body flush the extra fluids when you sweat or pee. If you are hiking with friends, make sure that you stop if necessary to take a leek. You will know if you have been consuming enough water if the color of your pee is pale or light yellow. A darker color will only mean that you need to drink more water.

If you rather have just a bottle or two of water bottles, make sure that as you plan your hike, you’ll opt for a route where there are natural sources of water if there are no water stations available. This will allow you to refill using natural sources so you won’t have to waste time looking for a water source.

In that case, bringing a water bottle with a filter such as those made by brands like Grayl, Seychelle, and LifeStraw is a smart thing to do as these water bottles are made with smart filters that remove bacteria and other harmful microorganisms in natural water sources.

Make sure that you hydrate properly as you go. Don’t wait until you are thirsty before  you even take a drink. If you need to pee, don’t wait for a better place to take a leek. Your health is a top priority when you are hiking and making sure that you are replacing every water that you release from sweating and peeing will ensure that you can go further and have a better time exploring.


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Your Water Bottle May Keep You From Getting Properly Hydrated


Water is crucial when doing intense activities, like doing exercises in the gym. You can easily top up when necessary if you have one of the best water bottles for gym. However, there are times when your water bottle may also be the reason why you aren’t getting enough water that you need to stay hydrated.

You may trick yourself into thinking that you will need to drink less if you have a smaller-sized water bottle with you. Just the same way when you use a smaller plate, hopefully, to eat less. If you knew that your body needs more water than what you are actually giving it, you will think twice the next time you plan your visit to the gym.

Remember that hydration is crucial to life, much more when you do high-intensity exercises. Note that your body releases water even if you do nothing. Water particles in the body naturally seep out and can evaporate into the air we later exhale. As our body continuously uses body water to perform its function, you need to replace lost body fluids regularly to stay hydrated. It’s not just drinking as much as you want since more or less of what the body actually needs will both be detrimental to your health.



When the amount of water that you take is much less than what needs to be replaced (or the amount of water that you lose), you may experience dehydration. Once you feel thirsty, that is your body shouting that you are already dehydrated and your heart is strained causing you to feel too exhausted even if  you are not yet doing much. It will also keep you from concentrating on what you are doing, and would later convince your body that you should just end up your training or routine since you are not feeling well already.

It is important that you start hydration even hours before you head to the gym. You also need to make sure that you have planned your routines so that you won’t be ending up wasting much of your time to rest or to think about what you can do next.

Healthy water consumption should continue throughout your workout. It will be easy to monitor the time that you’ll need to take a sip from your water bottle if you use a phone app or a smartwatch to notify you when it’s time for your next drink. Don’t just be fooled by the size of your water bottle.

How much water is enough?

Healthy individuals may follow the recommendations as set by the American College of Sports and Medicine, a worldwide membership association of more than 50,000 professionals in the sports medicine and exercise science fields. In essence, hydration should be before, during, and after exercises. Make sure that you have enough, not more or less so that you can perform at your best every time.

Before you head out to the gym to do your exercise routine, make sure that you are properly hydrated.

  •   Eat with meals with sufficient amount of water or other healthy alternatives as this will enhance fluid replacement as well as pre-exercise/activity hydration.
  •   Give yourself about 8 to 12 hours or more recovery time from the previous exercise session to enhance fluid replacement.
  •    Track daily weight as this is helpful in determining your hydration status.
  •        Drink 16 to 20 ounces of fluid 4 hours before you go to the gym to exercise.

As you do your exercise routine, top up at regular intervals to ensure that your body is properly hydrated. Make sure that you have just enough, however. More or less of the water that your body needs are both detrimental to your health.

  •   Drinking more than 800 mL per hour is not as safe as this may increase the risk of developing hyponatremia. More on this is explained below.
  •    Your fluid intake and pace may change depending on several factors, such as the weather condition. If you are sweating too much or having too many bathroom breaks, obviously you will need more replacement water.
  •      Drink beverages that contain about 6% to 8% carbohydrate during prolonged exercises as  this will provide additional benefit.

Once you are done with your exercises, continue providing the much-needed water and electrolyte that your body has lost throughout your activity. Drink 16 to 24 oz of fluid for every pound lost. You will also need to take fluids with a healthy post-exercise meal.

Choosing the best water bottle for gym

There are so many brands and designs that you can choose from when it comes to the best water bottle for gym. Consider the material, safety features, even the shape of the bottle before finally deciding which will suit your preference. Consider your water bottle an investment, so take time to find one that will give you the best value for the price that you will pay for it.

Be careful not to overhydrate, however, or it may lead to fatal hyponatremia. This is a condition when the sodium in the body gets too diluted because of the extra amount of water consumed. Although fatal hyponatremia is a rare occurrence, it has claimed the lives of a few professional athletes as well as military recruits. When the blood sodium level in the body drops to an unacceptable level, it can cause rapid and dangerous swelling of the brain, which can trigger seizures, coma, and death.

Symptoms of hyponatremia include fatigue, headache, disorientation, confusion, hallucinations, nausea, restlessness, and seizures. As mentioned, it can also lead to a coma or even an untimely death.


Considering all these, it is important that you make a smart decision when choosing the best water bottle to buy. Opt for one that gives your health, the environment, and even your wallet, the most benefits. Don’t just depend on other water sources or a bottled water for hydration. A reusable water bottle will give you more than just quench your thirst. Maximize its benefits when you choose the best from all shapes and sizes available in the market today.

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