Staying Hydrated at Altitude Nepal

Overview

At altitude, you lose water faster than at sea level through increased respiration — you can see your breath even at temperatures above freezing. Combined with sweating during ascents, fluid loss of three to four litres per day is common on active trekking days. The target is pale yellow urine; dark urine is a reliable sign of dehydration.

Drink three to four litres of water daily on trek days, starting before breakfast. Do not wait until thirsty — thirst lags behind actual dehydration, especially in cold mountain air that dulls the sensation. Oral Rehydration Salts (ORS) packets, available at teahouses across Nepal, are useful when sweat loss is high.

Avoid excessive coffee and alcohol, both are diuretics and will accelerate fluid loss. Herbal teas served at teahouses are excellent alternatives. Hot lemon with honey is particularly popular and provides a small vitamin C boost. Ginger tea helps with nausea, a common companion to mild altitude sickness.

Water sources above 3,500 metres require purification regardless of apparent clarity. Glacial melt carries Giardia and other pathogens. Use a filter, iodine tablets, or boil for one minute at altitude (water boils below 100 degrees Celsius at elevation, so a full rolling boil for one minute is sufficient). Many trekkers using Sajilo for transport logistics carry a Sawyer Squeeze filter for convenience on multi-day stages.

FAQ

Q: Can you drink too much water at altitude?
A: Yes. Hyponatraemia (low sodium from overhydration without electrolyte replacement) is a real risk, particularly for slower trekkers who drink constantly. Balance water with electrolytes, especially on long sweaty days.

Q: Are sports drinks useful at altitude?
A: They provide electrolytes but often contain caffeine or excessive sugar. Plain ORS sachets mixed with water are a cheaper and more effective hydration tool in Nepal.