Hydration is a must in the summer months, because without enough fluids you are more susceptible to injury and heat-related illnesses. Here are a few practical tips on how to make sure you stay hydrated on your next hike.
1) Drink one or two glasses of water or a sports drink before a hike.
2) Limit the amount of caffeinated drinks (such as coffee and cola) you drink. Caffeine promotes fluid loss. You should also avoid alcoholic drinks as they dehydrate the body.
3) Drink at least 1 liter of water every hour when you are physically active or in direct sunlight.
4) Fluids rich in sodium and potassium promote rehydration. Foods with these electrolytes are particularly helpful when consumed with fluids. Take potassium-rich foods with you on your hike as a snack, for example:
- Bananas
- citrus fruits
- lemonade
- orange juice
- tomato juice
5) You should definitely drink more water after the hike. Thirst is a bad indicator of dehydration. You should therefore drink more water than you feel you need. 
Follow these tips, stay safe and set off into the mountains.
