How to Stay Hydrated on the Trail: Hiking Electrolytes 101
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Tackling some of the best Colorado hiking trails requires fortitude and preparation.
The Importance of Hiking Electrolytes: What You Need to Know
We think tackling the best Colorado hiking trails is awe inspiring. Getting out in nature and soaking in fresh mountain air, pine scented woods and wildflowers in the summer is just about perfect.
Bringing water is half the battle -adding electrolytes completes the recipe for the best day outside!
On Colorado backpacking trips you can stroll along wide open meadows only to suddenly find yourself overshadowed by pine forests.
On many Colorado trails, rugged mountain peaks are at every turn. The banks of stunning blue lakes beckon you to stop for that perfect lunch spot.
Some of the best Colorado hiking moments are spent sitting and watching the sunset over fields of wildflowers within minutes of a trailhead.
BLISS!
The downside to all this altitude beauty is higher elevation effects on the body. For many, this starts with an elevation headache. If you’re not careful, dehydration can quickly hit, creating an eye pounding, ferocious headache. Trying to stay hydrated while hiking at a higher elevation is hard.
Drinking water is a good start to keeping the ‘old headache at bay. We are big fans of the hydration reservoir. Eating snacks rich in potassium (think bananas and raisins) and salt (pretzels anyone?) also help.
Yet most times we hit 8,000’ or more, the dreaded elevation headache makes an appearance. What on earth is our body doing to create such a monster?
Enter the electrolyte.
What are electrolytes?
Filling up water bottles with good clean water
These little guys does big things in the body; helping out nerve response, metabolism and muscle function. Potassium, sodium, and magnesium are all electrolytes; minerals that carry an electric charge when dissolved. When your electrolytes are balanced, you aren’t even aware they are working.
When you’re hiking in the sun at a higher elevation, your body is using these puppies at record speeds. One of the most known electrolytes, sodium, quickly flees through your sweat. At a higher elevation, you often don’t feel sweaty at all. You even might be a bit cold.
Don’t be deceived.
The dry mountain air has quickly taken your body’s moisture before it can have a chance to sit on your skin. Often you’ll touch your face or arm and feel a chalky salty residue.
Exhausted and hot hiking Rattlesnake Arches in Grand Junction, CO
Why do you need hiking electrolytes?
Hyponatremia: A big word for a big problem
Consuming large amounts of plain water on a hot day can create hyponatremia. This big fancy word means you have too little sodium and too much water in your body.
The very thing you’ve been told to do, hydrate, hydrate, can cause havoc. Things can get serious pretty quickly.
Hyponatremia often starts with an elevation headache, escalating to nausea, confusion, and fatigue. The symptoms often mimic altitude sickness or heat stroke.
Your body is screaming - GIVE ME HIKING ELECTROLYTES STAT.
This is the time to realize It’s time for the Hiker’s Cocktail - electrolytes.
What are the warning signs for electrolyte imbalance?
Heavy legs and slower overall pace
Salty foods don’t taste salty
Nauseousness
Thirst disappears
Elevation headaches
These symptoms mimic altitude sickness and with good reason. A lot of higher elevation issues are resolved by electrolyte hydration.
Should I take electrolytes before or after a hike?
Headed down Barr Trail on Pikes Peak, CO
Both! Keep a stash of electrolyte powder or tablets in your daypack at all times.
Typically we have a water bottle filled with electrolyte powder and water, taking small sips throughout long hikes and backpacking trips.
On Maroon Bells Four Pass Loop backpacking trip, we alternated water and hiking electrolytes throughout our entire three day trek.
On hot summer days along Colorado hiking trails, NUUN is an effective electrolyte powder for endurance. Easy to carry and lightweight while packing a punch in dissolvable tablets, NUUN keeps the elevation headache at bay.
For winter hiking and snowshoeing, Ultima is the best electrolyte powder for hiking snowy trails. No matter what flavor, type or brand you pick, have electrolytes on hand for your Colorado hikes. Ultima also comes in small packets, a top contender for best electrolyte powder for backpacking higher elevations.
What is the best way to prevent an elevation headache after hiking in the sun?
Tanya’s hiker’s cocktail on Grand Canyon Rim to Rim to Rim
Take electrolytes!
Really smart people have many ideas about when and how often you need them. We don’t claim to be experts here, just seasoned hikers who’ve had one too many elevation headaches.
When hiking the Grand Canyon Rim to Rim to Rim, we each consumed 1 tablet of NUUN in 1 liter of water every 2 or so hours. Average temps on that hike hovered around 100F.
On our summer elevation Colorado hikes, we average 1 NUUN tablet in 1 liter of water every 3-4 hours. Often we will return from a hike, throw a NUUN in hot or cold water for post hike headache prevention insurance. Honestly it doesn’t matter which electrolyte powder is best at the end of the day - just pick one and get drinking!
Here’s the deal
Listen to your body. If you start noticing altitude sickness or heat stroke type symptoms, get an electrolyte in you ASAP. You are the best judge of what you need!
What is the best electrolyte for hiking at altitude?
The market is flooded with the best flavored hydration powders and tablets. There are so many choices. Some are pretty sugary. When Melody hiked Pico Duarte in the Dominican Republic, Gatorade powder was the only electrolyte choice. Imodium was her friend.
Knowing what to look for in electrolyte powder and tablets can be tricky.
First rule of thumb - try out a few options and see how your digestive system deals with them.
Second, when you find one you like and works for you, stick with it!
NUUN tablets: Hiking Electrolytes
NUUN tablets are part of our homemade first aid kit - they go with us on every hike!
We give NUUN two thumbs up! Melody discovered NUUN’s small dissolvable tablets on accident while training for the Pikes Peak Ascent. Repeated altitude runs created monster elevation headaches she could not shake. A local running store had a few samples she grabbed when getting new shoes.
Eureka! No more elevation headaches once she started using it on her runs. PLUS, her digestive system stayed happy without the rumbling many electrolytes can cause.
We have found NUUN to be one of the best ways to prevent dehydration, keeping that pesky elevation headache at bay. These little guys are lifesavers when it comes to higher elevation hikes.
NUUN FAQs
Each tablet makes 16 oz. of Nuun, and delivers 360 mg Sodium / 100 mg Potassium / 25 mg Magnesium / 13 mg Calcium. They are less than 1g of carbs and fewer than 8 calories with no sugar.
1 container has 10 tablets
Average price per container is $7
Caffeine free or caffeinated options
During or after workout options in over 20 flavors
We are partial to the lemon lime and berry flavor. However, with so many options, the flavor profiles are endless with mix and match options.
Where Can i get NUUN Tablets?
Many grocery stores now carry them in the powdered drink section. Outdoor gear stores like REI and Backcountry also sell them.
Ultima Replenisher Hydration Electrolyte Powder
Dissolve a packet of Ultima in your favorite water bottle for a mid hike mocktail!
Colorado winter hiking can do a number on your skin and system.
Let’s face it. It’s hard to hydrate snowshoeing, skiing at family ski resorts in Colorado and winter hiking.
The water is cold, your water reservoir filter often doesn’t work properly and you just don’t feel like drinking. However, post hike, ski trip or snowshoe trek, that raging headache sparks because you failed to hydrate.
We recently found a new favorite lemon powder electrolyte that has been helping us keep drinking on the trail.
Ultima Replenisher Hydration Electrolyte Powder has a light lemon flavor, naturally sweet and vegan. One little cap combined with 48 oz of water is all you need.
Kids and adults alike love this little drink. When camping, make it fancy and mix in a can of seltzer water.
Ultima Replenisher Hydration Electrolyte Powder
Sugar- free hydration powder
Each serving provides 6 key electrolytes and trace minerals your body needs
Naturally sweetened with organic stevia leaf and infused with real fruit flavors
Contains important minerals like Magnesium, Calcium, and Potassium
Plant based flavors and colors- Vegan, gluten free, caffeine free, soy/dairy free, keto friendly, paleo-friendly, Non-GMO. No artificial sweeteners like erythritol, sucralose, saccharin, or aspartame
This hydration powder is available in a 90 / 30 serving canister.
Where can I get Ultima?
The most cost effective way to purchase Ultima Powder is through Amazon. Walmart and Target also carry it.
In summary, here’s our two cents when it comes to keeping altitude symptoms at bay, staying hydrated and enjoying the best Colorado hiking trails. Try many hiking electrolytes. Determine which are the best electrolytes for your hiking experience. Purchase and use.
Related Posts:
Everything you need to know about hiking the Grand Canyon Rim to Rim in this guide.
Outstanding wildflower hiking in Maroon Bells. Check out how to see those beauts!
For more of CoHH favorite hiking gear, check out the ultimate outdoorsy gift guide. With over 20 years of hiking experience each, this list is our tried and true favorite and must have items for outdoor adventure.