Best Electrolytes Drink For Hiking To Help Hydration
Have you been wondering what are electrolytes and why are they important for hiking?
Electrolytes are essential minerals found in the human body that help regulate fluid levels, muscle contractions, and nerve impulses. For hiking, electrolytes are important to replenish the lost salts after sweating during strenuous activities. Not enough electrolytes can lead to dehydration and fatigue, putting a damper on your hike.
Hikers should consider how much water they need to replace lost fluids and if they need additional electrolytes to keep their body functioning properly in extreme temperatures or during long hikes. A popular way for hikers to replenish electrolytes is with sports drinks but there are more natural alternatives such as eating salty snacks, drinking coconut water or adding a powder supplement to your water that provide key vitamins and minerals.
No matter what path you take when it comes to replenishing electrolytes, it’s important for beginner hikers just starting out to stay informed about the importance of electrolytes and why they’re needed for optimal performance on the trail. This includes understanding when you need more electrolyte-rich snacks or drinks and when not enough might be causing fatigue or dehydration.
Below I will give you my top picks in from three categories, pre-made drink, powder to add to your water and a snack. I will also provide you with more information on electrolytes. However, I always recommend talking to your doctor about options for yourself. For example, I am pre-diabetic so I must watch my sugar intake, which means some electrolyte options I stay away from. Lets dive in shall we!
My Top 3 Picks For Electrolytes For Hiking
Propel Electrolyte Water Variety Pack
✅ Ready To Drink
✅ Come in Different Flavors
✅ Zero Sugar
Liquid IV Variety Pack
✅ Single Serving Packets
✅ Wide Variety Of Flavors
✅ Pick between 24 & 48 Pack
Honey Stinger Energy Gel
✅ Single Service Packets
✅ 4 Flavor Variety Box
✅ Made With Organic Honey
Best Ready To Drink Electrolytes Water For Hiking
Propel Electrolyte Water Variety Pack
Features: Ready To Drink | Comes In Three Flavor Variety Pack | Zero Sugar ✅ Buy It Here
Propel Flavor Enhanced Water With Electrolyte Variety Pack is the perfect choice for beginner hikers. A range of refreshing flavors provide great taste without the added sugar or calories. Plus the convenient individual bottles are ready to drink. Each bottle contains electrolytes that help replenish fluids lost while hiking in hot weather.
For those looking for ready to go sports drinks that are also a flavorful way to stay hydrated on their hikes, Propel Flavor Enhanced Water with Electrolyte Variety Pack is the answer.
These are great if you need something fast, or if like me and your electrolyte mixes packets go punctured in your bag. I also like these sports drinks because you find them at most grocery stores now.
Best Electrolyte Powders To Add To Your Water
Liquid IV Powder Packets Electrolytes For Hiking
Features: Single Serving Packet | Lots Of Flavors | Two Size Options ✅ Buy It Here
Liquid IV Electrolyte Powder mix is the perfect choice for beginner hikers looking for an easy, convenient, and tasty way to stay hydrated while out on the trail. Just a single packet of this powder mixed with about 16oz of water provides the same hydration as drinking two to three bottles of water! All while providing essential vitamins and nutrients such as Vitamin C, B3, and B5.
It comes in a variety of flavors like lemon lime, raspberry lemonade, and acai berry-pomegranate just to name a few, so you don’t have to worry about getting bored with just one flavor. Plus Liquid IV’s formula has been clinically tested to help your body absorb more rehydrating fluids than water alone. So if you’re a beginner hiker looking for an easier way to replenish using electrolyte drink mix and stay hydrated on your next adventure, Liquid IV is definitely worth checking out!
I love these because I can take this electrolyte mix and add it to my plain water in my water bottle during my hike on hot days. I generally have a hard time staying hydrated which can lead to muscle cramps. Adding one of these electrolyte mixes to my water bottle throughout my hike helps to make sure I stay hydrated and keep my electrolyte levels up.
I also keep extra of these in my pack in case I come upon someone who might be experiencing dehydration on the trail. It is easy for you add the packet into a water bottle for someone. They are small and light enough that it is not a big deal to have some extra one in your pack just in case. You never know what you might encounter on the trail.
Top Pick For Electrolytes Snack For Hiking
Honey Stinger Energy Gel
Features: Single Serving Packet | 4 Yummy Flavors | Made With Real Organic Honey ✅ Buy It Here
Honey Stinger Energy Gel with Electrolytes is the perfect choice for beginner hikers. It comes in a convenient single serving size, so you don’t have to worry about taking too much or not enough. Plus, it does not contain any artificial sweeteners or artificial colors and it has a great taste! The fruit smoothie texture is something even the most discerning palate can appreciate. On top of that, it contains electrolytes to help replace what you lose while hiking and keep your energy levels up. In short, Honey Stinger Energy Gel with Electrolytes is an excellent option for beginner hikers looking for a tasty and convenient way to get some extra fuel on the trail. Give it a try and you won’t be disappointed!
These are also something I like to keep extra of in my pack for emergencies. I have seen my fair share of things on the trail. The most common one by far has been people suffering from dehydration and heat exhaustion on hot days. They are also great electrolytes for hiking because they are individually packaged so you know you are getting the proper amount.
Do I Really Need Electrolytes For Hiking
One of the most important things to consider when hiking, especially in hot or humid climates, is staying hydrated. Drinking electrolytes can help ensure that you don’t get dehydrated and continue to make progress on your hikes. Electrolytes not only help keep you hydrated but also enable essential functions like muscle contraction, nerve impulse transmission, and acid-base balance throughout your body.
Proper electrolyte consumption is particularly important for those who sweat a lot or spend extended periods of time outdoors as it helps replace what is lost in sweat and prevents cramping and fatigue. When you’re out there on the trail, drinking water won’t be enough – you need electrolytes to avoid serious health problems that can result from dehydration.
Should You Drink Electrolytes Before Or After Hiking
Before embarking on a hike, considering whether to drink electrolytes is critical. Making the right choice can help you get the most out of your experience!
By consuming an electrolyte-infused beverage beforehand, you can give your body the added jolt of energy it needs to tackle the trail ahead. Not to mention, it can also prepare your body for the energy it will expend throughout the rest of your adventure.
During the hike, drinking electrolytes can also assist in replacing any salts or minerals lost through sweat and ensuring your body stays adequately hydrated for the entire trek. This is crucial for maintaining peak performance and avoiding any risk of dehydration and electrolyte imbalance.
Even after the hike is over, drinking electrolytes is a good idea and can help replenish essential nutrients and ensure your body remains hydrated for the next day’s activities. Ultimately, maintaining a healthy balance of salts, minerals, and fluids in your body can make hikes more enjoyable!
How To Tell If You Might Need Some Electrolytes
Electrolytes are essential for maintaining the proper levels of hydration and helping your body regulate its temperature and pH levels. If you experience any of these symptoms while out on the trail, make sure to take a break and have some electrolyte-rich foods or drinks so you can keep hiking strong!
Electrolyte imbalances are common in active individuals, especially those who sweat heavily. Symptoms of electrolyte imbalance include:
1. Headaches
2. Fatigue
3. Muscle cramps or muscle weekness
4. Lightheadedness
5. Rapid heartbeat or palpitations
6. Weakness or difficulty concentrating
7. Dehydration
8. Increased thirst
9. Salty cravings
10. Irregular or slow heartbeat
Do Electrolytes Help You Rehydrate Faster
Electrolytes are essential minerals found in the body such as sodium, potassium, and magnesium. These minerals help your body regulate hydration levels and are particularly useful when you’re dehydrated. By drinking an electrolyte drink, you can quickly replenish your body’s store of electrolytes and rehydrate yourself faster than by just drinking water.
When it comes to rehydrating, electrolyte drinks are often a better option than plain water because they contain sugar and salts. Those help your digestive system absorb the fluids more quickly. This helps your body retain more of the fluid you’ve taken in so you can become hydrated faster. However, it should be noted that these drinks do have more calories than plain water, so if you’re trying to watch your calorie intake it may not be ideal for rehydration purposes.
In addition to being more effective at hydrating than plain water alone, electrolyte drinks also provide other benefits such as restoring energy levels and preventing muscle cramps during physical activity. They are also helpful in maintaining proper pH and fluid balance in the body which is important for overall health.
Overall, if you want to get rehydrated quickly, especially on hot days then drinking electrolytes is one of the best options available. The added sugar and salt helps your body absorb the fluid faster so you can start feeling better sooner.
The Main Electrolytes
There are five main electrolytes in our body- sodium, potassium, calcium, chloride, and magnesium. Sodium helps to regulate both water levels and blood pressure, making it an essential electrolyte for our body. Potassium, on the other hand, is crucial for muscle contractions and nerve impulses, making it an indispensable electrolyte. Calcium not only helps our muscles move but also strengthens our bones, making it a must-have electrolyte in our body. Chloride and sodium work hand-in-hand to maintain fluid balance in our cells and extracellular spaces. Finally, magnesium is responsible for activating enzymes in our body that are responsible for numerous biochemical reactions, rendering it a vital electrolyte.
Ensuring that our body has an adequate supply of these essential electrolytes especially in hot weather is crucial to maintaining a healthy and well-functioning body.
Some Food Options To Replace Electrolytes For Your Hiking Trip
Hiking snacks are also great way to replenish electrolytes and provide energy during a long hike. Here’s a list of some of the most popular hiking snacks and why they’re essential for any hiker:
1. Energy bars – high in carbohydrates, these are a great source of quick energy. Look for bars that are free of processed sugars and contain healthy fats and proteins as well.
2. Nuts – rich in protein, omega-3 fatty acids, vitamins, and minerals like zinc, magnesium, and calcium—nuts make an ideal snack while on the trail.
3. Trail mix – this combination of nuts, dried fruits, and chocolate or other candy provides an easy-to-carry snack with quick energy boosts throughout the hike.
4. Fresh fruits & veggies – apples, oranges, peppers—these fresh produce options provide lots of nutrients as well as hydration benefits when consumed while out on the trail.
In Conclusion
All three of the above products are a great option for any day hike. I use all three, each for a different reason. Of course, like most things, it all comes down to personal preference. I recommend trying the different options until you find the one that best suits your needs. Be sure to replenish your body with the right electrolytes every time you hit the trail so that you don’t end up with an electrolyte imbalance. And make sure you read our next post, “Beginner Hiking: What to Bring on a Day Trip” so you can ensure a safe and enjoyable experience.
