We’ve all been there – a slight headache appears in the afternoon and we realise we’ve barely touched any glasses of water today. It’s a small but telling sign that dehydration can creep up on us faster than we think, especially when we’re active.

Hydration plays such a key role in our overall health, but it becomes even more important when we’re exercising, hiking or spending a good amount of time outdoors. Whether it’s a training session in the gym, a long distance run, or exploring a remote trail, staying properly hydrated is essential for your performance, endurance and recovery.

This article will not only cover the importance of hydration, particularly during exercise, but also practical hydration tips to help you stay safe, energised and hydrated during any activity.

Why Is Staying Hydrated Important During Exercise?

Water is the foundation of all bodily functions, and keeping your hydration levels balanced is key to maintaining energy levels, regulating body temperature, and ensuring your muscles function optimally. When you sweat, your body loses fluids and essential electrolytes, which need to be replenished to avoid dehydration. Fortunately, we do get a lot of our natural electrolytes from food, but there are things we can turn to during particular exercise sessions to ensure we’re meeting our body’s needs. More on that later.

Here’s why it’s important to stay hydrated during exercise:

1. It prevents fatigue and boosts performance

If you’ve ever hit a sudden wall during a workout or felt sluggish halfway through a hike, there’s a high chance that dehydration may be the culprit. Keeping hydrated allows your muscles to work efficiently, so that your performance needn’t suffer.

One of the best ways to do this is to drink enough water before, during and after your workout. Even mild dehydration, which happens when as little as 2% loss of body weight in fluids is lost, can lead to reduced endurance, a decrease in strength and impaired focus.

Even mild dehydration, which happens when as little as 2% loss of body weight in fluids is lost, can lead to reduced endurance, a decrease in strength and impaired focus.

2. It regulates your body temperature

Sweating is your body’s natural way of cooling down, but without proper hydration, this process becomes inefficient. When you lose too much fluid through sweat and fail to replenish it, your core temperature rises, increasing the risk of heat exhaustion or even heatstroke, especially in hot weather or during prolonged outdoor activities.

3. It supports muscle function and reduces cramps

If you’re dehydrated, it can lead to muscle cramps, stiffness and spasms, making it harder to both recover and perform at your best. When we lose fluid, it affects the balance of sodium, potassium and magnesium, which are the three main electrolytes that are essential for muscle contractions.

Drinking water and electrolyte-rich beverages - such as coconut water, electrolyte supplements or sports drinks, can help to prevent cramps and keep your muscles functioning properly.

4. It assists with recovery and reduces injury risk

As alluded to above, hydration plays a significant role in post-exercise recovery. It helps transport nutrients to muscles, removes waste products, and prevents post-workout soreness. Without adequate fluids, your recovery time may be longer, which will increase the risk of muscle strain or even injury.

How to Stay Hydrated During Exercise, Hikes and Outdoor Adventures

Now that we’ve covered the importance of hydration, let’s dive into how to keep yourself hydrated before, during and after different types of physical activity.

1. Hydrate before you start

Staying well hydrated begins well before your workout, hike or adventure even starts. The best way to stay hydrated is to drink at least 500ml about 2 hours before exercise, then right before your activity have another 250ml. This will ensure your body starts off properly hydrated and reduces the risk of early dehydration.

2. What to drink mid-workout or adventure

Taking on fluids throughout exercise is key to maintaining performance and endurance. And the right choice of fluids will depend on the intensity of your activity

For workouts under 60 minutes, water is typically sufficient. Try to sip around 200-300ml every 15-20 minutes.
For longer endurance workouts or hikes, consider a sports drink, electrolyte tablets or coconut water to replenish lost electrolytes.
For high intensity training or hot weather activities, increase your water intake to around 700ml per hour and ensure you’re replacing sodium and potassium through electrolyte-rich drinks or salty snacks.

Don’t wait until you feel thirsty, as thirst is a delayed sign of dehydration, so it’s best to sip water consistently.

3. The 101 for outdoor adventures and long-distance hikes

Hiking, trail running and other outdoor activities require that little bit extra attention to hydration, especially when access to water sources may be limited.

Here are some great ways to stay hydrated whilst hiking or outdoor adventuring:

Carry enough water: a hydration pack or a large water bottle is a must for long hikes. A good rule of thumb is half a litre of water per hour of hiking in moderate temperatures.
Use a water filtration system: if you’re hiking in remote areas, bring a portable water filter or purification tablets to safely drink from natural water sources. This LifeStraw bottle is a good option to have to hand when hiking.
Hydrate with food: eating water-rich foods like oranges, cucumbers or watermelon can also help to boost hydration.
Monitor your urine colour: pale yellow urine is a sign of proper hydration, whereas dark yellow or amber indicates dehydration.
If you’re hiking at higher altitudes, your body dehydrates faster so increase your fluid intake accordingly and be mindful of dehydration symptoms like dizziness and headaches.

4. Post-workout hydration: replenish and recover

Hydration doesn’t end when your workout ends. Rehydration after exercise is just as important as hydrating before and during. Drink 500-700ml of water after a workout to replace lost fluids. If you sweat heavily, add an electrolyte to replenish sodium and potassium levels. And incorporate hydrating foods such as leafy greens, yogurt and broth-based soup into your post-workout meals.

5. Hydration for hot weather and intense training

Training in hot, humid conditions increases sweat loss, making staying hydrated even more crucial. Drink water throughout the day, not just around your workouts, and use electrolyte powders in water for added minerals.

Caffeine and alcohol can contribute to dehydration, so it’s worth minimising these when in warmer environments.

Signs of dehydration and when to take action

Dehydration can lead to more serious complications given water’s essential role in the body. Recognising the early signs of dehydration can go a long way to help prevent heat exhaustion or heatstroke.

Mild dehydration symptoms include:

Dry mouth and thirst
Headache, migraine or light-headedness
Fatigue and reduced energy
Dark yellow urine

Severe dehydration symptoms include (and we recommend seeking medical attention if these are present and persist):

Rapid heartbeat
Confusion or dizziness
Lack of sweating despite heat
Extreme weakness

Electrolytes & More: Additional Hydration Tools

If you’re heading on an outdoor adventure, particularly in warm weather, you’ll want to consider both hydration and energy. So below we’ve listed a few products that will help you stay hydrated and fuelled during your outdoor pursuits.

LMNT Electrolytes

These are on the pricier side of electrolyte supplements, but a very popular option, particularly for those training in hot or humid conditions. They have tonnes of flavours (raspberry salt is our favourite) and are all sugar-free, with a science-backed formula containing sodium, potassium, and magnesium. There’s no artificial ingredients so they’re a great option to replenish electrolytes when needed.

HIGH5 Electrolytes & Energy Powder

HIGH5 are a go-to brand for many athletes, offering a range of electrolytes and energy drinks. Their electrolyte tablets are sugar-free and contain the key electrolytes sodium, magnesium, and potassium. They dissolve in water in a couple of minutes, and we highly recommend the tropical flavour. Meanwhile, their energy drink powder is a dual-purpose carbohydrate and electrolyte blend designed to fuel your outdoor endurance activities whilst keeping your hydration levels balanced.

Science in Sport Hydro+ Sachets

Conveniently packaged in single-use sachets, Science in Sport’s HYDRO+ Electrolyte Drink has a scientifically balanced blend of five key electrolytes and three essential vitamins. It’s a quick and effective option to have in your bag or pocket when you’re on the go for whenever you need it.

Clif BLOKS Energy Chews

Another one that’s great for both energy and hydration, the CLIF BLOKS Energy Chews are super convenient and effective at fuelling your body during outdoor endurance activities. Designed for athletes, these bite-sized energy chews provide quick-digesting carbohydrates to help maintain energy levels while training or racing, and each cube has added electrolytes to help support hydration and muscle function during long outings.

Proper hydration should be a non-negotiable part of your workout preparation and recovery to ensure you stay strong, energised and feeling your best. Because staying properly hydrated is one of the simplest yet most powerful ways to support your performance, recovery, and overall health, particularly when exercising, hiking, or spending extended time outdoors.

Staying hydrated is key to performing at your best, whether you're training, hiking, or tackling a new adventure. If you fancy hiking some of the highest peaks in Portugal, or perhaps hiking in Mont Blanc is your thing, check out our Madeira and Chamonix adventures.