INTI — The Summer Drink ☀️ Organic Ginger, Turmeric & Lemon

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Summer Hiking: Hydration That Goes the Distance (and the « Sports Drink » Mistake)

In the mountains in summer, thirst always arrives too late: dry air and altitude mask your sweating, and the slump at the pass is often a dehydration slump. Here are the numbers that go the distance — and why the « sports drink » in your pack is probably doing nothing.

• 💧 How much to drink (the real numbers): 500 to 750ml PER HOUR of effort in the heat, in small sips every 15-20 minutes — without waiting for thirst, which at altitude arrives after dehydration. And start hydrated: a good half-litre in the hour before setting off. Total budget: 2 litres minimum per person per hot half-day
• 🧂 Salt, the great forgotten: sweat isn't just water — it's water AND sodium. On a hike over 3 hours in the heat, drinking lots of plain water WITHOUT eating salty food can dilute blood sodium (hyponatremia — rare but serious). The fix is in the picnic, not the pharmacy: cheese, salted nuts, crackers — a salty snack every 2 hours beats tablets
• 🥤 The « sports drink » mistake: for a 2-3 hour hike at moderate intensity, an isotonic drink (6-8g of sugar per 100ml) adds nothing a snack doesn't do better — isotonics only make sense for intense, continuous effort beyond 1h30. As for the energy drink in the pack (up to 11g/100ml plus caffeine), it adds sugar to digest mid-effort. Water + real food beats liquid sugar
• 🎒 The water kit that works: an insulated flask (10°C water gets drunk, 30°C water stays in the bag — we have a full flask guide), and NEVER count on untreated springs and streams, however clear. The mountain hut sells water: that's the price of the weight you saved
• 🌿 The INTI dose in the flask: the real hydration problem on a hike is that you FORGET to drink. Water with taste drinks itself: 1 dose of INTI (ginger, turmeric, lemon — 0% added sugar) in the morning flask, and the sips every 15 minutes become a pleasure, not a discipline. Bonus: ginger sits well with the summit picnic digestion

The pack checklist: 2L per person in insulated flasks, one flavoured with INTI, salty snacks every 2h, early start (most of the climb before 11am), cap and shade breaks. ⚠️ Exertional heatstroke is an emergency: violent headache, confusion, paradoxical chills, sweating that STOPS — stop everything, shade, wet the person down, call rescue (112). You do not « walk it off ».

❓ FAQ

How much water should you drink hiking in summer?

500 to 750ml per hour of effort in hot weather, in small sips every 15-20 minutes without waiting for thirst (at altitude it arrives after dehydration), plus half a litre in the hour before setting off — 2 litres minimum per person per half-day. Beyond 3 hours, add SALT via the picnic (cheese, salted nuts, crackers every 2 hours): sweating loses water AND sodium, and excess plain water without salt can lead to hyponatremia. Sugary isotonic drinks (6-8g/100ml) are pointless under 1h30 of intense effort, and energy drinks (up to 11g/100ml) add sugar to digest mid-effort. Anti-forgetting trick: 1 dose of INTI (0% added sugar) in the flask — water with taste gets drunk without discipline. ⚠️ Violent headache, confusion or sweating that stops = heatstroke: stop, shade, rescue (112).