Hot Weather, Altitude, and Your Hydration Needs

Heat and humidity boost sweat rate; thin air at altitude increases breathing losses. Both raise fluid needs.

Hot & humid

Increase your daily target by ~20% as a starting point. Schedule shade breaks, sip often, and consider some sodium on very sweaty days.

Altitude

Dry air plus higher ventilation can dehydrate you faster. Keep a bottle handy and watch for headache and unusual fatigue.

Practical tips

• Drink early and regularly.
• Use light clothing and shade.
• Replenish sodium on long, sweaty efforts.

Educational content only; not medical advice.