LECTURE NOTES & HIKING TIPS

Your body is about 60% water.  It stops working if you run low of water or electrolytes.  

You lose water and electrolytes in your sweat.  Drink often and replace the lost electrolytes.  

Carry enough water:  2 to 3 liters may be enough water for most hikes but for an extreme hike you may need to carry 4 to 5 liters.  

Emergency water sources:  You may also need a way to make water potable in an emergency.  Portable filtration systems are now available, they are light and make tasty water and may be a better alternative to traditional iodine tablets.

Most hikers will find a 3 liter bladder in their day pack as the best way to carry the water they need.  The drinking hose is very convenient and efficient, and the weight is carried close to your back so will feel lighter than laying in the bottom of your day pack. 

A popular option is fresh water in the bladder and triple strength electrolyte (Gator Aid, Power Aid, Hammer, or Nuun) in a bottle.  Small amounts put back essential electrolytes.  The sweet mixture may be hard to swallow after several hours on the trail.

For cooling, carry a liter bottle of fresh water as a way to wash or wet down a microfiber cooling towel.

During an extreme hike your body needs fuel.  Eat what works for you and what your stomach will not reject.  A variety is helpful when your hike exceeds 8 hours. You determine what to eat during the training hikes and test your plan at the Test Hikes. 

Coach's rule: Do not experiment with unfamiliar food or drink during the hiking tour.

Sweet and Salty Snacks:  These are proven hiking snacks because they replace carbohydrates and lost salt (an essential electrolyte). 

A pattern or rhythm works best such as taking a drink every 15 minutes and adding a snack every second drink.  Find what works best for you during our training.