Little Trekkers 5 Top tips to stay hydrated

Did you know that water makes up about 60% of the human body, making proper hydration crucial for our bodies to function properly? Going for a long walk means you use up this water quickly which might leave you feeling tired, dizzy, and even nauseous if you don’t drink enough fluids to replenish what you lose. But how much water do adults and kids need while participating in an exercise such as hiking? 

Maintaining proper hydration is vital for overall health and well-being, especially during activities like hiking. The amount of water needed varies depending on factors such as age, weight, activity level, weather conditions, and individual differences in sweat rate.

As a general guideline, adults typically need to consume at least 8 cups (about 2 liters) of water per day to stay adequately hydrated under normal conditions. However, during physical activity like hiking, fluid needs increase significantly to compensate for fluid loss through sweating.

For children, hydration needs are similar to adults but may vary based on age, size, and activity level. As a general recommendation, children should drink about 4-6 ounces (120-180 milliliters) of water every 20 minutes during physical activity. Encouraging kids to take regular water breaks and providing easy access to water can help ensure they stay hydrated during hikes. 

Little Trekkers 5 Top tips to stay hydrated

Have your water available and convenient, if your water is shoved into the bottom of your rucksack, you are less likely to reach for it until you are feeling thirsty. Keep water close at hand by using the mesh pockets on the side of most hiking bags or even clip it close by with a carabiner. Your children could carry their water so they don’t need to constantly ask you for a drink. A smaller bottle would be perfect for small hands and small hiking rucksacks too, even if that's all they carry. 

Drink plenty before you leave, this is especially important for longer hikes and hot days. Drinking plenty of water the night before and the morning of a hike can ensure that you start well-hydrated and ready for your adventure.

Don't forget to drink often rather than waiting for the “I’m thirsty!” complaints, sipping on water often throughout a hike can ensure that you stay hydrated. Once you feel thirsty, you are already moving towards dehydration!

Take regular stops when hiking, it’s sometimes easy to get absorbed in the adventure and forget to take breaks. Stopping is essential, especially when hiking with kids. Take regular breaks like one every hour and allow your kids the chance to cool off and drink water.

What if my kids don't like water? Some kids aren’t thrilled with water, this might keep them from staying properly hydrated especially when out and about which is a recipe for disaster. There are a lot of healthy and fun ways to add flavor and excitement to water without adding artificial sweeteners or sugar. Add fruit slices to water for a flavor or use a sugar-free. This small change might be just what your kids need to look forward to hydration breaks! 

When you’re hiking as a family, it’s important to set a positive example for your kids so they know the value of staying hydrated.  As long as you follow the easy tips above, your kids will have no problem staying hydrated!