Summer Hiking in High Heat: Hydration, Pace & the Water Bottle Kit

Trails in the middle of the mountain, unevenness, backpack on your back: summer hiking is magnificent - and it is the activity where we underestimate our water losses the most. Here is the protocol for summer hikers, water bottle included.

• 💧 The hiker's rule : 500ml to 1L per HOUR of walking in high heat — much more than thirst requires. Small sips every 15-20 min, no big swigs during breaks
• 🎒 The 2 water bottle kit : bottle 1 = pure water; bottle 2 = diluted NRTI (the ginger-lemon taste makes you want to drink, 0% sugar) + a pinch of salt if you sweat a lot — sodium and potassium leave in the sweat
• ⏰ The right rhythm : departure before 9 a.m., shade break 12 p.m.-3 p.m., never a big difference in altitude in the middle of a heatwave afternoon — heat stroke on an isolated hike is a serious emergency
• 🔴 The summit trap : lemonade or soda “reward” at the refuge (8-11g of sugar/100ml) = peak-crash in the middle of the descent, legs cut off. INTI = freshness without the crash
• 🥾 The exercise nausea tip : elevation + heat + effort = stomach which heaves for many; a sip of INTI calms exercise nausea - the proven ground of ginger

The successful summer hike: 2 water bottles (water + diluted INTI), 500ml-1L/hour in small sips, early departure, shade during hot hours. ⚠️ Headaches, dizziness, stopping sweating, confusion while walking = heat stroke: STOP immediately, shade, water, and call for help if there is no rapid improvement (112) — in isolated mountains, never overestimate your strength.

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