Hydration

• Drink proactively: Start with 0.5L of water before hiking and sip regularly—don’t wait for thirst.
• Use a hydration backpack: Enables hands-free sipping (e.g., Osprey Hydraulics Reservoir).
• Plan around heat: Hike during cooler hours (early morning/evening) and rest in shade midday.
• Snack on electrolytes: Replenish with salty snacks or sports drinks during long hikes.

Yes, electrolytes are essential for hikes exceeding 1 hour. They prevent fatigue, muscle cramps, and imbalances caused by sweating. Use electrolyte tablets or snacks like nuts and dried fruit.

• Material: Opt for stainless steel (e.g., Hydro Flask) for durability and temperature retention.
• Insulation: Choose double-walled, vacuum-sealed designs to keep liquids hot/cold for hours.
• Leak-proof: Ensure a secure lid, especially for backpacking.

• Stainless steel: Vacuum-insulated models (e.g., Yeti Rambler) retain heat best and are nearly indestructible.
• Plastic: Lightweight and budget-friendly, but opt for BPA-free polypropylene to avoid chemical leaching.
• Avoid ceramic: Prone to breaking and less practical for rugged use.

Stainless steel is ideal for travel mugs due to its durability and insulation. Double-walled, vacuum-sealed designs outperform single-wall options and prevent flavour transfer.

• Filters: Use a gravity-fed filter or squeeze filter to remove bacteria/protozoa.
• Boiling: Boil water for 1–3 minutes (longer at high altitudes) to kill pathogens.
• Chemical tablets: Chlorine dioxide tablets are lightweight backups but may leave a taste.
• UV purifiers: Devices like SteriPen destroy microbes but require pre-filtering for sediment.