Hydration and Energy

Keeping well hydrated and maintaining proper food intake will help to provide you and your children with the energy needed to have an enjoyable hike, whether hiking backpacking, participating in water sports (kayaking, surfing, paddle-boarding, etc.) or winter sports (skiing, snowboarding, etc.).

Hydration:

• Water (not sweetened fruit or energy drinks or soda)

Energy (Day hike food):

• Enough for a day hike (see Day Hike Food examples below)
• Emergency ration-enough for at least one meal

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Hydration 

Keeping your child well hydrated will help to keep them safe from dehydration during outdoor activities such as sports, hiking, biking, surfing, skating, etc. Elementary aged children can carry their own water bottle or hydration water backpack, although the adults should also carry extra water in case they need more. Plain water is best, not sweetened fruit drinks, energy drinks or soda.

Drink water often
The American Academy of Pediatrics (AAP) and Safe Kids Worldwide recommends drinking before, during and after activities. Adults model the behavior they desire in their children, so keep hydrated (before during and after) by taking appropriate brief water breaks every 15-20 minutes or so. The amount varies depending on the weather, trail incline and hiking elevation. It is also a good idea to drink water before heading up a steep trail for example. Then midway if a rest is needed, or once at the top of the steep incline is another time for a brief water drink stop.

Early warning signs of dehydration
Do not wait until you are thirsty. If you wait until you are thirsty you are already becoming dehydrated. An early warning sign for dehydration is the color of one’s urine. If well hydrated, meaning you are drinking enough water your urine will be clear to pale yellow. However, if the urine bright yellow to dark yellow you are becoming dehydrated and need to drink more water (this happens before Level 1 of having heat cramps).

Dehydration symptoms                                                                                 

• Level 1: Heat cramps (muscle cramps in calves, back, arms, stomach)
• Level 2: Heat Exhaustion (dizziness, nausea and rapid heartbeat)
• Level 3: Heat stroke (feeling of collapse, emotional instability, high body temperature)

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Energy

​Energy - Day Hike Food

The following day hike food examples will help to keep you energized and satisfied on your hike. Nuts and trail mix is an excellent way to keep food and water close for on the trail. The remainder are examples for your destination break. Be sure to carry enough for one extra meal as a ration in case of an emergency.

Food list

• Nuts/trail mix (nuts, seeds, dried fruit, etc.)
• Dried fruit (raisins, apples, pears, peaches, bananas)
  
• Raw fruit/vegetables
• Nutrition bars (Tiger's Milk Bars, power bars, Cliff Bars, etc.)
• Jerky (beef/turkey) or salami
• Hard Cheese (not soft, hard lasts longer)
• String cheese (individually wrapped)
• Crackers
• Cookies (fig, peach, apple bars)
• Dark chocolate & candy

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Clothing and Layering

Hiking Supplies

Hiking Home

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