Are you planning a mountain hiking adventure? Thinking of going skiing? Whatever it might be, if you are going to be undertaking an activity at altitude, it is essential that you are drinking plenty of water. Spending time at major altitude impacts your body in various ways, and dehydration is incredibly common.

Why do you become dehydrated when mountain hiking?

It can be very easy to become dehydrated when at altitude due to a range of factors, including:

  • Decreased Humidity

The higher you are, the lower the humidity will be. This means you are breathing drier air for a longer time, which means more moisture is pulled from your body.

  • Higher respiration rate

When you start going up a mountain, you will find that your breathing rate begins to increase. This is due to there being less oxygen in the air, so you will find that you are breathing faster and shallower, and your fluid levels will begin to drop.

  • Increased urination

Another common cause of dehydration while at altitude is due to an increased need to urinate. With less oxygen in the air, your kidneys release a hormone called erythropoietin which causes your body to produce more red blood cells. In turn, this means your body works to get rid of excess fluids through urine.

  • Decreased thirst

Finally, when at higher elevations and in colder conditions, you will find that your thirst is suppressed by up to 40%.  

What are the symptoms of dehydration?

Being able to identify the signs of dehydration while mountain hiking is essential to ensuring your body is able to work at optimum performance. Some of the most common symptoms include:

  • Headache
  • Nausea
  • Dizziness
  • Muscle cramps
  • Fatigue
  • Dark urine

How to prepare and stay hydrated when mountain hiking

Utilizing the best hiking hydration pack possible is essential to reducing the effects of dehydration when hiking. The right hydration pack will allow you to carry enough water with you throughout the day, giving you quick and easy access whenever you need to quench your thirst.

There are other tips you can do to reduce the risk of dehydration, including:

  • Eating correctly

Eating plenty of fruit and vegetables, such as cucumbers, peppers, and apples, can help to increase your fluid levels.

  • Drink more

It can be easy to forget to drink when mountain hiking. That is why you should make sure you are using your best hiking hydration pack more frequently and not just when you are feeling thirsty.

  • Minimize alcohol

Alcohol is a diuretic, which makes your kidneys, ureters, and bladder work to get rid of liquid as quickly as possible, making you more dehydrated.

How much water should you drink to avoid dehydration?

At normal altitude, it is recommended that you drink 1.5 liters a day. However, while at altitude, you should increase this to three to four liters a day. You should also consider adding electrolytes into the water to boost your hydration.

The best hiking hydration pack

Here at Everfun, we know how important a hydration pack is when mountain hiking. That is why our Lightweight Hydration Pack is one of the best hiking hydration packs on the market. With a large reservoir of two liters, alongside a total capacity of 18 liters, our backpack offers everything you need for a full day of mountain hiking.


The lightweight and highly durable pack is incredibly comfortable and will not restrict your movement, allowing you to enjoy your day with ease. Want to find out more? Check it out today, or get in touch with our team to learn more!