When you're out on a challenging hike, staying hydrated is crucial. Electrolytes, essential minerals like sodium, potassium, and chloride, play a vital role in this process. As you sweat during your trek, you lose these electrolytes, which can lead to muscle cramps, heat stress, fatigue, and decreased endurance if not replenished.

On average, hikers can lose around 5 ounces (0.4 liters) of sweat during just 30 minutes of hiking. In an hour-long hike, you could lose 220mg of sodium, 63mg of potassium, 8mg of magnesium, and 16mg of calcium – significant amounts of essential electrolytes.

Electrolyte loss can weaken your performance and prolong recovery time after a demanding hike. Muscle cramps, headaches, decreased stamina, and even blood clotting can occur if you don't replenish these vital minerals.

While individual electrolyte needs vary, the Institute of Medicine recommends consuming less than 2000mg of sodium, 4700mg of potassium, 330-350mg of magnesium, and 800mg of calcium daily. Replenishing electrolytes lost through sweat according to your body's specific profile, which can be determined through a sweat test, can help you stay energized and hydrated on the trail.