With myriad trails and breathtaking landscapes, Arizona is one of the premier hiking locations in the United States. However, given the sweltering heat during the summer months, staying properly hydrated can be as much of a challenge as the trail itself.
To help in this regard, keep reading for 7 expert hiking hydration tips to help you hike safely and responsibly in the Arizona desert.
Know Your Limits
It is critical to set boundaries when starting any type of exercise regimen. This is exacerbated when triple-digit Arizona heat is factored into the equation. As such, be honest with yourself about your capabilities as a hiker. No matter how stunning the views or how amazing the reviews for a particular trail, the experience will quickly turn into a nightmare if your body has to work too hard.
Do your research ahead of time and only select those trails suitable for your physical fitness level.
Eat a Balanced Meal Prior to Departure
Sometimes, what you eat can be more important than what you drink when it comes to hydration. This is especially true when preparing for a hike in the Arizona sun. It is critical to eat a balanced meal prior to embarking on a warm-weather hike.
Choose as many fresh fruits and vegetables as possible. Not only are these foods a significant source of water in and of themselves, but they are packed full of key vitamins and nutrients. As they are rich in fiber, they will help regulate digestion and ensure the controlled release of these key minerals to your bloodstream throughout the day.
Consider Mobile IV Therapy Before the Hike
Mobile IV therapy for hikers is a trending treatment for those looking to proactively stay ahead of hydration. By bypassing the lengthy digestive process and introducing nutrient- and electrolyte-rich fluids directly to the bloodstream via an IV drip, it is the most efficient means of guaranteeing fluid homeostasis ahead of strenuous hiking adventures.
A brief consultation with a certified nurse provider will help determine the best fluid cocktail for your needs. Your provider will then bring the treatment directly to your preferred location, adding convenience to your Arizona stay.
Drink Water Even When Not Thirsty
It is often said that if you start to feel thirsty, it is too late to avoid dehydration. Therefore, it is critical to regularly consume fluids before, during, and after an Arizona hiking adventure. CamelBaks and other types of hydration backpacks are often the most convenient means of accomplishing this. They allow you to keep your hands free while periodically taking a pull of water.
If you do not have one of these devices, it is essential to carry a water bottle with you during the hike–preferably a 2L version for hikes over two hours.
Ensure Adequate Sun Protection
You’re not just safeguarding against long-term skin diseases when protecting against the sun–you’re also taking an important step toward staying hydrated. The sun dries up key moisturizers in your skin, which causes sunburn.
This can lead to dehydration as your body sends fluids to the skin to heal itself from sun damage. Protect from overexposure to the sun by dressing in light, airy clothes, using a wide-brimmed hat, and applying a 30 SPF or greater sunscreen to any exposed skin.
It is also worthwhile to stick an umbrella or small pop-up canopy into your backpack if more comprehensive shading ever becomes necessary.
Keep Your Bearings At All Times
Even if you feel like you have plenty of water on your person, the stifling heat can make this disappear in a hurry if you ever get lost. Therefore, it is vital to keep track of your bearings at all times and have escaped routes marked out for emergency water supplies. Keep a gallon of water in your vehicle and stop every 10 minutes or so to confirm that you know your way back.
Know the areas around the trail that may contain streams or offer a quick route back to civilization. Be aware of any potential hazards that may interrupt your hike or make obtaining water a challenge.
Know Warning Signs of Dehydration
It is always better to stay ahead of dehydration than to try and recover. However, it is crucial to understand the warning signs of dehydration and cut your hike short if you experience any of the following:
- Excessive sweating
- Blurred vision
- Unquenchable thirst
- Nausea
- Vertigo
- Cramping
If you do experience any of these symptoms, stop, find some shade, and rest while slowly sipping fluids for at least 15 minutes. Avoid the temptation to chug, as this can induce vomiting, which will exacerbate dehydration. Slowly make your way back to the trailhead. Once back home or to your accommodations, IV therapy will be the quickest way to get back to normal.
The hydrating effects of IV therapy are often felt instantaneously, while consuming fluids orally can take up to several hours for full hydration.
Crush Arizona Hiking Adventures by Staying Hydrated
The scenic mountains and breathtaking desert landscape make Arizona a postcard-worthy hiking experience.
However, the triple-digit heat can take the fun out of a hiking escapade in a hurry. As such, adhere to the 7 pro tips listed above to hike safely and responsibly in the Arizona sun!
