Staying Hydrated on the Water

Surfers, kayakers, paddleboarders, snorkelers and divers: if you take a few minutes to plan for hydration before your adventure, you may come back to land feeling as good —or even better — than when you set off.

Hydration Tips for Different Water Activities

On the water on a warm day with sun shining down, especially if you’re moving quickly, it can be tough to realize you’re becoming dehydrated until symptoms start dragging you down. To keep your days on or in the water from being a bummer, follow these simple tips to hydrate like a pro.

1. Drink a glass of water right after waking.

Get a jump start on your hydration before you even leave your bedroom. Have a glass of water waiting for you on your nightstand and drink it as your first act of the day. This will help replenish your body after sleep and start your metabolism running.

2. Fill a reusable water bottle or hydration pack before you leave.

If you’re paddleboarding or kayaking, you might find a wearable hydration pack as a more convenient way to hydrate. In these or other water sports, you can instead bring a water bottle that you can refill at certain stops. If you choose a non-insulated bottle for its lighter weight, fill it with at least a third ice and leave some room at the top when you add water, it should stay cool for quite some time. Another trick is to choose a water bottle you can attach a carabiner to and connect it to a backpack, a kayak or board bungee cord, or other fixture on a boat so it won’t drop into the lake or ocean.

3. Choose the right hydration mix.

If you’re only out on the water for a brief time, plain water should do. However, for any longer trips or if you are exerting yourself paddling, surfing or diving, bring along an electrolyte mix to better help replenish any vital minerals lost.

There are so many electrolyte gels, mixes and drinks on the market, how do you choose? Your first step is to understand the effect of certain ingredients on hydration so that you can be an expert at reading ingredient labels and knowing what’s best for you.

Electrolytes – If the activity you choose will be intense and cause a lot of sweating, you’ll want a drink with sodium (or sodium and potassium) to replace what you lose. If you plan a day with mild to moderate activity or even plan to relax on a boat in the sun, choose a hydration product that gives you a range of electrolytes, with calcium, potassium, magnesium and more.
Sugar – It’s important to limit anything that can cause blood sugar spikes and crashes and potentially contribute to dehydration and fatigue. Selecting sugar-free options ensures better hydration and sustained energy levels.
Caffeine – As a diuretic, caffeine can increase fluid loss and the likelihood of dehydration, so if you must have your caffeine (believe me, we understand!), balance it with an electrolyte drink that helps your body’s cells stay hydrated.
Artificial ingredients – Artificial sweeteners can cause digestive distress, which is the last thing you need when the restroom is on the land from which you just paddled so far away.

Ultima Replenisher individual stickpacks are delicious and easy to take with you wherever you go. Slip one in your pocket, belt bag or backpack without sacrificing space for other items. And feel good knowing that they contain no sugar or artificial dyes, flavors or sweeteners.

4. Set hydration notifications on your phone or smartwatch.

Use preset reminders to keep hydrating throughout the day while you’re on the water. Choose an app that reminds you and tracks your water consumption to make preventing dehydration a breeze. Each time a reminder goes off, take a few sips from your water bottle or hydration pack and keep having fun. You can even use the same reminders to reapply sunscreen.

5. Bring fresh fruit or hydrating snacks.

Whether you spend hours paddling a kayak or cruising the local lake on a boat, you’re likely to get hungry too. Packing hydrating foods and fruit can help you quench your thirst and satisfy your hunger at the same time. Apples, melons, strawberries and citrus fruits all have high water content, as do sliced cucumbers, celery or yogurt. A tiny bit of planning and packing a small cooler will help you stay refreshed all day long.

6. Replenish and recover wisely.

No one is saying you can’t have a beer or cocktail once you come back to shore, but remember to keep hydration in mind. Alcohol is dehydrating, so if you’ve been active or out in the sun all day. To counter this, we recommend either drinking one water between each alcoholic drink, or you mixing a Mocktini Variety pack stickpack into your mocktail or cocktail.

Be Aware of Signs of Dehydration

Being out on the water—or underwater (we see you, scuba divers!)—can be so thrilling and mesmerizing that it’s easy to lose track of how much you’ve been hydrating. You also may not notice dehydration symptoms until they’re more severe.

The American Dietetic Association created this scale to give a sense of how dehydration can quickly progress:

0-1% fluid loss – You’ll feel thirsty.
2-5% fluid loss – You may have dry mouth, flushed skin, headache, fatigue and a decline in physical performance.
6% fluid loss – You're likely to be breathing faster and have a higher pulse and body temperature. You may also feel dizzy and weak.

For reference, in a 175-pound person, a 2% fluid loss is just less than half-gallon of water. So, you could be a water bottle or two behind and start feeling symptoms beyond simple thirst. If you're paddling, surfing, rowing and start feeling muscle cramps, that's another sure sign you're becoming dehydrated. Take a break and rehydrate to stay safe. Aim to drink at least 1 ounce of fluid per pound of body weight.

Planning for hydration, especially once you find the right hydration mix, doesn’t take much time. In fact, this can quickly become a routine you adapt to your daily life, making just small adjustments for more active days. Plus, when you have hydration covered, you can focus on enjoying your time with friends and family doing the water activities you love most.