The world is a wonderful place, and there are tons of adventures to be had as a result. Whether your adventures take you to a local green space or the other side of the world, experiencing all that the great outdoors has to offer is a must.

Hiking, cycling, kayaking, horseback riding, and rock climbing are just some of the activities made for outdoor lovers. Whatever your choice of activity, staying hydrated ensures you have the energy you need.

Dehydration is an outdoor adventurer’s worst enemy. You must drink plenty of water when you’re active outdoors or participating in any type of exercise. A lot of fluid is lost through breathing and sweating. If you don’t restore water during exercise, you’ll feel tired more quickly and be unable to control your temperature. Fuel your muscles, boost energy levels, and prevent troublesome problems like cramp with these top hydration tips.

Hydrate before you set off

Whilst much of the advice available focuses on hydrating during exercise, starting off on the right foot is the key to staying hydrated. Bupa shares their advice for hydrating the right way before you go off on your epic adventure:

“It may not cross your mind, but making sure you’re well hydrated before you exercise is really important, especially in hot conditions… It can take time for fluids to be absorbed into your body. So drink steadily during the day and aim to drink around 500ml of fluid at least four hours before you exercise. In the 10 to 15 minutes before you exercise, top up your fluid levels by drinking about half this amount again.”

Stock up on the good stuff

There may be a number of drinking water trends dominating the health headlines of late, but good old fashioned filtered water is all you need to stay hydrated on your travels.

That doesn’t mean you can’t be creative however. Add fun and even more flavour to your filtered water by trying these refreshing infused water recipes. Cutting out alcohol and caffeine will also ensure you feel the full effects of hydration and decrease fluid loss.

Be sure to pack enough water for your excursion. Take the climate into account; if it’s likely to be hot or humid take more supplies along. Heading outdoors when temperatures are at their coolest and avoiding the midday sun is another way to ensure the right conditions for great hydration and minimal fluid loss.

Don’t forget the snacks

As well as stocking up on plenty of water and packing your favourite reusable bottle, be sure to take along a few snacks. There are several super hydrating foods that make perfect pick-me-ups. Potassium rich foods, such as bananas and citrus fruits, are particularly hydrating thanks to their electrolyte content.

Know the signs of dehydration

Dehydration can have devastating consequences. Make sure you’re clued up on the warning signs to ensure hydration levels can be assessed throughout your journey. A high heart rate, weakness, fatigue, and light-headedness are all signs of dehydration.

You can also check your urine; reach for the water bottle if your urine is dark yellow or amber coloured. If you aren’t going to the bathroom as frequently as usual, this could be another sign of dehydration.