Do you Need More Hydration at Higher Altitude?

Short answer, yes, but why? There are a few reasons. When we are at a higher altitude, our body works harder to deliver oxygen to our organs, which requires more water. Second, higher altitude = lower humidity. When we are in lower humidity, water evaporates from our lungs and skin quickly. Third, at high altitude, our body is under more stress and pressure, which causes us to sweat more and lose more water. Lastly, and this is something most people don't think about, but for red blood cells to carry oxygen to different organs, our body will "thin out"our blood. This process is utilized by the kidneys, causing us to urinate more and lose more water.

To accommodate for this loss of water, make sure you stay hydrated! Drink an extra 1-1.5 liters per day (about 4.5-6.5 cups). Make sure to drink water throughout the day and increase your electrolyte intake. This will reduce excess water loss and help with water retention.

Resources:

Viscor, G., Corominas, J., & Carceller, A. (2023). Nutrition and Hydration for High-Altitude Alpinism: A Narrative Review. International journal of environmental research and public health, 20(4), 3186. https://doi.org/10.3390/ijerph20043186

Wang, S. Y., Gao, J., & Zhao, J. H. (2022). Effects of high altitude on renal physiology and kidney diseases. Frontiers in physiology, 13, 969456. https://doi.org/10.3389/fphys.2022.969456