How to Avoid Dehydration in the Backcountry

There are a number of tips you can use to avoid getting dehydrated while on a backcountry adventure so you'll have a fun outing and get back alive.  First make sure you always begin a backcountry trip well hydrated and bring enough water to stay hydrated.

Follow these tips to avoid dehydration:

1. Drink a cup of water or more 15 minutes before starting.
2. While underway, continue drinking fluids at a rate of 1 to 1.5 cups every 20 to 30 minutes
3. Drink before you feel thirsty, don't rely on your sense of thirst as a gauge as to when to drink.
4. Use a Camelbak Hydration Reservoir to quickly stay hydrated while on the go.
5. If you aren't urinating periodically, or your urine color is unusually dark yellow/brownish, you are not driking nearly enough and need to hydrate.
6. Sports drinks like Gatorade / Powerade can give you extra electrolytes and make fluid replacement a little more palatable, but they aren't necessary.
7. Electrolytes (body salts) lost from sweating can be replaced by eating food or snacks that contain some salt content.
8. Juices should be diluted by at least 50 percent to prevent diarrhea.

By maintaining proper hydration, you can reduce the risk of heat-related illnesses, cold-related problems (such as frostbite), and altitude illness. If you keep your body properly hydrated your physical performance in the mountains will be improved dramatically.