We are in the middle of one of the hottest summers in Jackson that I’ve ever experienced. With consistently high temperatures in the valley, we cannot underestimate the importance of adequately hydrating our bodies each day. But what does that look like? Are there hydration products we should be considering if we’re going to be active outdoors? What are some useful strategies we can implement daily to make sure we stay hydrated? I’m going to answer these questions below, but I also reached out to a few mountain athletes to get their thoughts about hydration.
What is hydration status?
Hydration status is a combination of fluid balance and electrolyte balance within the body. The body performs the best when it is in a state of euhydration (normal hydration), but during physical activity and heat exposure, it’s easy to become hypohydrated (dehydrated). Each day, we lose fluids and electrolytes in multiple ways (breathing, sweating, urination, etc), and it’s important to replace those fluids and electrolytes we lose in order for the body to remain in homeostasis.
Daily fluid needs range depending on the individual, but a good place to start is by drinking half of your weight in ounces each day. If you’re an active individual, I recommend increasing your daily fluid intake in order to replace fluid losses.
The importance of adequate hydration
Electrolytes we lose in sweat include sodium, chloride, potassium, magnesium, and calcium. This is why most hydration products you see include sodium – it’s the electrolyte we lose the most of when we’re sweating. Sodium, chloride, and potassium work together to help regulate and maintain fluid balance, while magnesium and calcium are essential for optimal muscle function and play important roles in energy metabolism. Research has shown that losing as little as 2-3% of your body weight from fluid can negatively impact your performance, both physically and mentally.
We live in a place where endurance activities rule pretty much every season. If you’re not taking your hydration seriously for mountain biking, hiking, climbing, etc, here are some reasons to start considering a tailored hydration strategy or plan based on your lifestyle:
- Adequate hydration means better temperature regulation, increased power output, faster speeds, better concentration on the trails, lower heart rate while performing physical activity.
- An individualized hydration strategy should be adopted if you train for more than 1 hour, you train in humid/cold environments, you train at altitude (5000 ft or more above sea level), you are a saltier sweater (that’s me), or you travel to compete in your respective sport. Another way to put this: drink to a plan, not to thirst.
Hydration Tips
I often find it helpful to hear other viewpoints when it comes to nutrition topics, so I asked my two interns and fellow mountain athletes, Lolly Steuart and Kayla Martin, for their input regarding hydration. Here are their favorite ways to make sure they stay hydrated all year round.
Lolly:
“Hydration is all about finding out what you like so that you enjoy it and look forward to it while out adventuring, rather than it being a chore. When I’m out on a big day in the mountains, I crave Skratch Labs hydration mix. It tastes good and helps prevent me from bonking. Find what you like! It’s much more fulfilling than water during those big days.”
I concur with Lolly that drinking fluids with electrolytes and simple carbs on big days in the mountains is an effective way to stay hydrated, simply because replacing sodium maintains blood volume which ensures adequate delivery of oxygen to working muscles.
You can find Skratch Labs products locally at Teton Mountaineering and Skinny Skis, both of which are located within downtown Jackson.
Kayla:
“My favorite hydration tip is to drink a big glass of water early in the morning. I personally fill a massive mason jar with warm lemon water and drink it while I stretch, make coffee, etc. That way, I have a jumpstart on my hydration even if I have a long day at work or on the trails! I also love eating hydrating foods like cucumber and watermelon when it’s really hot out. I notice that when I’m dehydrated, I feel tired, cranky, and weaker than usual. I tend to enjoy hikes and bike rides more when I’m hydrated because I feel clear headed and strong!”
I also keep a reusable water bottle next to my bed, and the first thing I do when I wake up is take several sips of water since we become dehydrated while we sleep through respiration.
Other useful hydration tips include…
- Drink consistently: before, during, and after activity. Carrying a reusable water bottle with you wherever you go helps with this. I never leave the house without my teal Hydro Flask. It keeps water cold during hot days, which I find refreshing.
- Hydrate with other fluids besides water. Sparkling water counts too (Spindrift is my favorite – try the grapefruit and pineapple flavors).
- Smoothies are a great way to increase liquid intake while also promoting intake of fiber and other nutrients.
- Eat more fruits and vegetables! Many varieties are over 90% water, including watermelon. Bonus tip: top your watermelon with a little bit of salt to also include some electrolytes and add a salty-sweet flavor to it.
- If you’re going to consume alcohol, drink water simultaneously. Alcohol has a dehydrating effect on the body, so I like to use the phrase, “hydrate, dehydrate” when I’m having a cold beer at Dornan’s after a long hike in Grand Teton National Park. Local breweries are also producing non-alcoholic options including Hop Water from Snake River Brewing and Good Bubbly Water by Roadhouse Brewing.
My parting thought for any active individual who has gotten by so far without taking hydration (and adequate fueling before, during, and after activity) seriously: We may be an active community that is able to push ourselves in ways we never thought possible, but I promise you – we can do this better. Remember, if you get to the point of thirst, you’re already dehydrated. Sipping on fluids throughout the day will prevent this from happening.
