Outdoor tip: why staying hydrated is vital at high altitudes

When you ascend to higher altitudes, your body undergoes changes that increase your water requirements. The air is much drier at altitude than at lower levels, causing you to lose water simply by breathing and sweating. On top of that, the lack of oxygen forces you to breathe faster, further accelerating water loss. There's also a lesser-known phenomenon: at altitude, your body produces more urine, which can worsen dehydration if you're not drinking enough. To make matters worse, cold temperatures can reduce your sensation of thirst, leaving you dehydrated without even realizing it. So, remember to drink water regularly to avoid unpleasant surprises!

To perform your best and avoid dehydration at altitude, follow these simple yet effective tips:

• Prepare before your adventure: Start hydrating well the day before. Drink water throughout the day and limit alcohol, as it contributes to dehydration.
• Drink regularly, not just when thirsty: At altitude, your sense of thirst diminishes. Get into the habit of sipping small amounts of water every 15 to 20 minutes, even if you don’t feel thirsty.
• Choose the right beverages: Plain water is essential. Electrolyte drinks can help replenish the minerals lost through sweating, and warm herbal teas are a great winter option—both hydrating and comforting.
• Gear up wisely: Bring a hydration bladder or an easily accessible water bottle. In cold weather, use an insulated cover to prevent the water from freezing.
• Listen to your body’s signals: Watch for signs of dehydration, such as a dry mouth, dark-colored urine, fatigue, or dizziness. If you notice these, it’s time to drink more water.

With these good habits, you'll be ready to fully enjoy your adventure at altitude!