Hydration tips, part 2 -  How much and when

(From the British magazine High Mountain, Jan 2004)

How much to drink? Get it in your head that carrying more water can make you go faster, be less fatigued, think more clearly and stay warmer.

• Drink adequate fluids the day before your climb, avoiding alcohol if possible. Eating salty foods might help with water retention.
• Try to drink at least half a liter 2 hours before exercising, to promote hydration and allow time for excretion of excess water. (For a Hood climb, this means before you leave home.)
• In colder weather, it’s best if the liquid is lukewarm. Insulate your bottle or bladder if possible.
• Watch out for water-sapping foods like energy bars and gels – a sandwich might be a better choice.
• If your route has adequate water sources (most any Cascade route in the spring or summer, especially approaches) you may need to carry no more than a small bottle. Refill at creeks and snow drips when you can, and drop in a water purifying tablet if you feel you need to. Leave the water filter at home, as tablets are much lighter.

(I was once on a Mt. Olympus approach with a guy who was carrying 4 liters of water – through the beautiful Ho River Valley, about the wettest place in the lower 48. There were beautiful clear creeks about every 10 minutes most everyone else drank out of, but this fellah plugged along, sucking from his water bladder – and grumbling about how heavy his pack was.)