Preventing Dehydration on Long Distance Hikes

Dehydration is a condition in which the body loses more fluids than it takes in. It can be a potentially life-threatening illness.

 A number of participants on our long distance hikes such as The Great Saunter suffered from this serious illness.


Replace the fluids lost through the skin (perspiration), through the lungs (exhaling), and through the kidneys (urination). Drink fluids frequently and before feeling thirsty; include beverages that include electrolytes. Electrolytes are minerals such as sodium, potassium, magnesium, chloride, and phosphorus which are important in maintaining healthy muscle and brain functions.

Signs and Symptoms:

  1. Headache
  2. Weakness
  3. Dizziness
  4. Muscle aches
  5. Sluggishness
  6. Fainting
  7. Decrease in urine output
  8. Urine may be dark
  9. Palpitations


    Foods and Fluids Containing Electrolytes


    1. Cytomax
    2. Gu20
    3. Gatorade
    4. Propel Fitness Water
    5. Power Bar Endurance
    6. Coconut Water
    7. Smart Water


    1.  Celery
    2.  Apples
    3.  Lemon
    4.  Banans
    5.  Kale
    6. Avacadoes
    7. Green Leafy Vegetables
    8. Grapes

    Smoothies with electrolytes

Chia seeds should be ground for better absorption.

Please note: Shorewalkers makes no food or beverage recommendations.  The above is
for informational purposes only.  


References and Additional Reading

Electrolyte Imbalance
The Secret Behind Gatoraide And How To Replenish Electrolytes
6 Drinks That Replenish Electrolytes
Nutrition Information for Raw Fruits, Vegetables, and Fish
Compare Sports Drinks
Gatorade vs. Smartwater

Additional information