• Start drinking 2-4 hours before exertion. • Drink regularly when on the move. Haifa litre an hour• Drink more when it’s hot or when sweating. • Be guided by thirst, but also plan additional drink stops. Be aware that individuals can have markedly different water requirements. Older adults have fewer water reserves and a less-reliable sense of thirst. • Young children dehydrate quickly and aren’t always good at regulating their water intake. • A healthy measure of hydration is peeing 4-5 times a day. Dark yellow pee is a sign of dehydration. A pale yellow colour indicates you’re probably not getting enough fluid. • Better to carry too much water than not enough. Water supplies cannot always be guaranteed. Over long dry summers, hut water-tanks can run dry, especially at popular huts. • You still need to drink when it’s cold. • It’s possible to drink too much, but usually our kidneys get rid of excess water before it’s absorbed. • Sports drinks or electrolytes can help replace lost salts.
