Hydration hacks for hot weather

Did you know that women actually sweat less than men, and have less overall body water to begin with? That means we experience heat stress during exercise faster than our male counterparts. So it's even more important for us to nail our hydration, especially on long days in the mountains.

Plain water isn't best

It might seem counterintuitive, but plain water isn't actually the most effective way to rehydrate. Adding a small amount of sodium helps transport the water you drink into your bloodstream quicker than plain water alone. Your digestive system will thank you.

Skip the sports drinks

It's worth skipping the high sugar ("hypertonic") sports and energy drinks too. They're great for giving you a fast energy boost, but not good for actually hydrating you — in fact, they do the opposite. The high sugar concentration pulls water from your bloodstream and into your gut to help dilute it, which is the last thing you want when you're trying to stay topped up.

Instead, look for "isotonic" hydration solutions, which match the concentration of sugar and salt levels found in your bloodstream and are therefore absorbed faster.

Making it work on the go

For easy on-the-go hydration, tablets are convenient, but pay attention to the recommended dose. Some are formulated for 500ml, others for 750ml, which gets annoying if your bottle has a 1 litre capacity.

You can also make your own hydration solution at home: a pinch of salt with a teaspoon of sugar in 500ml of water, plus a squeeze of lemon to make it taste nicer. It's quick, easy and cheap. If you're feeling fancy, swap the sugar for maple syrup — tastier, and even better for shuttling sugar into your system.

Watch out for over-hydrating

It is possible to overdo it. If you drink too much plain water and have lost a lot of salt in your sweat, your blood sodium levels can drop dangerously low, a condition called hyponatraemia. Eating salty foods or liquids can help counteract this.

Top tip for extended trips

If you're using anything other than pure water in your bottle or bladder, you'll need to clean it more carefully and more often. Residue from these solutions doesn't just stain — the traces of sugar left behind are a breeding ground for bacteria. Pay particular attention to the hose of your bladder, and the screw thread of your bottle.