The Importance of Hydration

The Importance of Hydration

A life without water is no life at all. In fact, water is essential for all biological processes. 

It’s important to stay hydrated and focus on drinking enough water everyday, but especially when you are outdoors or exercising because of increased breathing and perspiration.  

water bottle with Apollo Energy Gum sticker being held up with a view of Red Rock Amiptheater in the background


Staying hydrated is crucial to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood, according to Harvard School of Public Health

It is important to stay well hydrated throughout the day, and avoid dehydration symptoms, by drinking plenty of fluids and eating water filled foods. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

Recommended Daily Water Intake for Men - 15.5 cups per day
About 15.5 cups (~125oz) of fluids a day for men
Recommended Daily Water Intake for Women is 11.5 cups per day
About 11.5 cups (~91oz) of fluids a day for women

The above recommendations are general guidelines but you may need more or less depending on the amount of exercise you do, the temperature and humidity of where you live, if you are pregnant or breastfeeding, and your overall health. 

It is no secret that dehydration symptoms can occur more quickly when temps rise and in dry climates, but did you also know that higher altitudes can also increase the rate of dehydration?

Women sitting by a lake with a water bottle in hand that has an Apollo Energy Gum sticker on it

If you have a hiking, camping or biking trip taking place in the mountains, here are some tips from USA Cycling to help you stay well hydrated at high altitude:

Pre-Hydrate - Start drinking more water than you normally would 3-5 days before your trip to the mountains

Drink More Volume - While at higher altitudes, plan to drink 25-50% more water than you normally would. 

Drink More Often - Take a few sips every 15-20 minutes as opposed to chugging water during a break in exercise. 

Add Electrolytes - When you sweat more, you need to replace your electrolytes which can help keep you hydrated. Try alternating between an electrolyte drink and water every so often. 

Surfer on a huge wave in Nazare Portugal

Proper hydration is still important during water sports like surfing, swimming, kayaking, etc. Just because you are staying cool in the water does not mean that you should neglect your body of fresh water intake. Take similar steps to hydrate like you would during any other outdoor activity or exercise!

 In order to be able to put your best effort into your outdoor adventures - at altitude, at sea level or anywhere in between - make sure that you are properly hydrating your body and drinking plenty of fluids each day. 



Pro-Tip: Pair proper hydration with fast-acting, portable energy from natural caffeine on all of your adventures by bringing a pack of Apollo Energy Gum® or any of our other Liquid Core® Energy Brands

Apollo Energy Gum Caffeine Gum


Back to blog