Happy Liver, Happy Trails: Staying Hydrated on Your Next Hike

Are you thinking of planning a trip soon for the holiday season? Will you be participating in activities like hiking or biking during your trip?

As fun as the great outdoors are, they’re not for the weak, especially if you're not prepared! We're all about hydration here at The Plug, so if you’re not packing plenty of water (or The Plug Drink), let’s take a beat before you try that trail you found online. 

Be Prepared

There are many factors to consider when it comes to your health against Mother Nature. No matter how great those hiking shoes are or how many granola bars you packed, you have to prepare for more than just heel support and energy!

With hiking, you’re in nature itself — at its whim whether rain or shine. Your body needs to be supported through hydration as you exert yourself on these trails. When hiking, you have to walk a fine line between appreciating and managing nature to avoid the common occurrence of dehydration.

Dehydration 101

Dehydration occurs when your body can’t cool itself down through sweat, leading to your body temperature rising (1). Some aspects of hiking that can cause dehydration are:

● Sun: With UV rays beating down on you, it's important to wear proper protection. Use sunscreen and sun protection clothing to prevent sunburns, which can cause or hasten dehydration (2).

● Sweat: Sweating is your body’s way of cooling itself. However, excessive sweating can lead to dehydration as your body depletes fluids while not actively gaining any (1). Replace the water your body loses by drinking during breaks on your trail.

● Altitude: Hiking often comes with increased elevation. When at a higher altitude, you deplete bodily fluid faster due to increased sweating and breathing (3). Make sure to drink enough even if you're not feeling thirsty to prevent dehydration.

With all the preventive measures recommended for dehydration, it may seem overwhelming. Just remember that it isn’t the end of the world! Serious health risks with dehydration, like liver damage, are avoidable as long as you look for the signs.

The Signs of Dehydration

Whether the sun got you down, you sweat a bit too much, aren’t used to a higher altitude, or simply didn’t pack enough water, your body will start to feel it. Dehydration can first start with your mouth feeling a little dry, making you thirsty, or your body feeling too weak to carry on with your hike due to fatigue.

More serious side effects of dehydration develop with cramping, nausea, and headaches. If these symptoms are ignored, your body will soon suffer from heat in more ways than one.

Heat exhaustion begins when your body starts to overheat. Heat stroke adds to the exhaustion and overheating as your body fails to cool itself through sweat. From here, it will be impossible to ignore the symptoms!

Now that you know the signs of dehydration and how it can progress, you can see when drinking water is most needed. If your body isn’t getting proper hydration at a certain point, then you can develop long-term damage — especially when it comes to your liver.

How Dehydration Affects Your Liver

Your liver needs to be hydrated to filter bacteria, store energy, and help your body perform properly (4). Otherwise your liver cannot carry out these simple functions. Worse yet, you can also develop fatty liver disease and, in some cases, loss of brain function from the liver’s inability to remove toxins from the blood due to damage (5).

If you want to support your liver and prevent dehydration, there’s one simple solution!

The Right Path to Hydration

When you’re hiking, drink often. You can get a head start by drinking water before you go on your hike. From there, take small sips throughout the hike.

Make sure to pack plenty of sustenance for your hike as well! Whether they’re in the form of granola bars or other small bites, be sure to pack enough for sustained energy.

Avoid alcohol, energy drinks, and any sugary items, since their added sugar content can enter your bloodstream. With high blood sugar comes frequent urination and less sweating from bodily fluids, leading to dehydration and overheating (6).

So, no energy drinks and no pastries? You might be wondering what to bring with you on a hike that’s healthy, hydrating, and fun. Well, look no further!

How The Plug Can Help

A great way to stay hydrated during your next hike is to bring The Plug Drink with you! Our recovery beverage offers electrolytes to help with muscle function and keeping your body hydrated (7). Our proprietary blend also works to support your liver and prevent damage, helping your body out in the long run. Talk about a real sidekick for your liver!

Live the Hydrated Life

Wherever your next outdoor adventure takes you, your body needs your help to stay hydrated. By doing so, you can support your liver health while taking in all the scenic views on your next trail. Remember our tips and tricks here, but most of all, don’t forget to enjoy yourself! Happy trails this season, PlugFAM! 

Bibliography

1. Botzet J. Sweat the small stuff: How to avoid dehydration this summer [Internet]. Allina Health. 2022 May 24. Available from: https://www.allinahealth.org/healthysetgo/prevent/sweat-the-small-stuff-avoid-dehydration-this-summer#:~:text=Julie%20Botzet%2C%20CNP,chills

2. Stump M. How to Stay Hydrated on the Trail [Internet]. REI. Available from: https://www.rei.com/learn/expert-advice/hydrate.html

3. Nicolaus P. Here’s What Flatlanders Need to Know About Hiking at Altitude [Internet]. Backpacker. Updated 2025 July 7. Available from: https://www.backpacker.com/skills/backpacking-fitness/how-to-hike-strong-at-altitude/?scope=anon 

4. Bansal A. Tips for Keeping Your Liver Healthy and Preventing Dehydration [Internet]. Pathkind Labs. Updated 2024 Jan 18. Available from: https://www.pathkindlabs.com/blog/tips-for-keeping-your-liver-healthy-and-preventing-dehydration#:~:text=Dehydration%20can%20put%20a%20lot,yourself%20hydrated%20and%20replenish%20electrolytes

5. Phillips MM. Loss of brain function - liver disease [Internet]. MedlinePlus | National Library of Medicine. Updated 2023 Aug 7. Available from: https://medlineplus.gov/ency/article/000302.htm

6. Does Sugar Dehydrate You? How Blood Sugar Impacts Hydration [Internet]. DripDrop. 2021 May 21. Available from: https://dripdrop.com/blogs/hydration-blog/does-sugar-dehydrate-you?srsltid=AfmBOooZzbIy8dKTs8xNvPemL6qoOlZEWp4QuvR-ybmRpHmRy_HCcAUh

7. Electrolytes [Internet]. Cleveland Clinic. Updated 2025 Sept 24. Available from: https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes