Hydration and High Altitude: What to drink for high altitude?

October 24, 2025 •

5 min read

At elevations above 5,000 feet, your body loses water twice as fast as at sea level due to increased respiration and lower humidity. Knowing what to drink for high altitude is crucial for preventing dehydration, managing symptoms of altitude sickness, and ensuring a safe and enjoyable trip.

Quick Summary

At high elevations, the body dehydrates faster due to increased breathing and dry air. Replenishing lost fluids requires more than just plain water; electrolytes are vital for balance. This guide details optimal beverages and those to avoid for proper hydration.

Key Points

Start Hydrating Early: Begin increasing fluid intake in the days leading up to your ascent to ensure your body is adequately prepared for the higher altitude.
Electrolytes are Essential: Water alone isn't enough; supplementing with electrolytes helps replenish minerals lost through increased respiration and urination, preventing hyponatremia.
Limit Diuretics: Avoid or strictly limit alcohol and excessive caffeine, as they promote dehydration and can mask the symptoms of altitude sickness.
Warm Liquids Help: In colder environments, herbal teas like ginger or peppermint are excellent for staying hydrated, providing warmth, and soothing potential altitude-related nausea.
Monitor Your Status: Don't rely on thirst cues alone. Check your urine color regularly—it should be light yellow. Consistent sipping is more effective than chugging.
Consume Complex Carbohydrates: High-carb foods and fluids can be beneficial for providing steady energy and aiding your body's adjustment to lower oxygen levels.

The Science Behind Hydration Needs at High Altitude

Understanding why your body needs more fluids at high altitude is the first step toward effective hydration. The reduced oxygen levels at elevation cause several physiological changes that accelerate water loss. Your body works harder, leading to a faster and deeper breathing rate, which increases the amount of moisture you exhale. Additionally, the air at high altitudes is often much drier, causing moisture to evaporate from your skin faster than at sea level. A lesser-known effect is high-altitude diuresis, where your kidneys increase urine production to help regulate blood chemistry. These combined factors mean you must be proactive about your fluid intake, as your normal thirst signals may be dulled, especially in colder conditions.

The Bedrock of Hydration: Water and Electrolytes

Water: The Most Important Drink

Plain, clean water is the cornerstone of any hydration strategy at high altitude. Experts from the Institute for Altitude Medicine recommend drinking an additional 1 to 1.5 liters of water per day beyond your normal intake when at elevation, for a total of 3 to 4 liters daily. However, the key is not to chug large amounts all at once but to sip consistently throughout the day. This steady intake helps your body absorb the fluid more effectively. Pre-hydrating in the days leading up to your trip can give you a head start. For those planning on long or strenuous activity, having enough water on hand is critical, so be sure to pack extra or plan for safe water sources.

Electrolytes: Balancing the Body's System

While water is vital, it is not enough on its own. At altitude, increased sweating and urination cause your body to lose essential minerals like sodium, potassium, and magnesium. If you only replace fluids with plain water, you risk developing hyponatremia, a dangerous condition caused by low sodium levels. Symptoms of hyponatremia can mimic altitude sickness, making it difficult to diagnose. To prevent this, supplementing with electrolytes is crucial. Products like electrolyte powders, tablets, or sports drinks can be added to your water. Some sources even recommend adding a pinch of salt to your water as a simple solution.

Hydrating and Comforting Alternatives

Warm Beverages

In colder mountain environments, warm liquids are often more appealing and can help maintain core body temperature. Herbal teas are an excellent choice for this. Ginger tea can aid digestion and soothe nausea, a common symptom of altitude sickness. Peppermint tea can also help with digestive issues, and some cultures use coca tea for its perceived benefits in acclimatization, though it should be noted that its decaffeinated version primarily aids hydration.

Coconut Water and Diluted Juices

Coconut water is a natural hydrating option rich in potassium, but it is low in sodium, so it's best to supplement with extra salt. Diluted fruit juices can provide a quick boost of energy and add flavor if you struggle to drink plain water. The added carbohydrates can also help fuel your body in a high-altitude environment.

Beverages to Avoid or Limit at Altitude

Alcohol

Alcohol is a diuretic that increases urine production, contributing significantly to dehydration. It also impairs your body's ability to acclimatize to the lower oxygen levels and can disrupt sleep patterns, which are already affected by altitude. For this reason, the CDC recommends avoiding alcohol for at least the first 48 hours at high altitude. A hangover at altitude can feel exponentially worse and mask the symptoms of more serious altitude sickness.

Excessive Caffeine

While moderate caffeine consumption may not be harmful for habitual users, excessive amounts should be avoided. Caffeine acts as a diuretic, and overconsumption can worsen dehydration. The CDC notes that for regular caffeine users, continuing intake may prevent withdrawal headaches that could be confused with altitude sickness, but moderation is key.

Sugary Sports Drinks

Highly sugary sports drinks can lead to a quick energy spike followed by a crash, which is unhelpful when trying to maintain steady energy levels during exertion. Opt for electrolyte powders with more balanced formulas instead of high-sugar options.

Comparison of Altitude Beverages


Beverage	Primary Benefits	Drawbacks	Altitude Suitability
Water	Essential for basic hydration, no sugar or additives	Lack of electrolytes alone can be risky	Crucial. Must be consumed consistently.
Electrolyte Drinks/Powders	Replenishes vital minerals lost through sweat and diuresis	Some can be high in sugar; choose balanced options	Critical for maintaining electrolyte balance and preventing hyponatremia.
Herbal Teas	Hydrating, warm, can aid digestion, provides comfort	Lacks significant electrolyte content	Excellent for warmth and symptom relief, pairs well with electrolyte intake.
Diluted Juices	Quick energy boost from carbohydrates, improved palatability	High in sugar if not diluted properly	Good for adding variety and energy, best in moderation.
Alcohol	None at altitude, actually harmful	Dehydrating, impairs acclimatization, disrupts sleep	AVOID for the first 48 hours, then consume in extreme moderation.
Excessive Caffeine	Temporary boost in mental alertness	Diuretic, can worsen dehydration	Limit or maintain normal intake to avoid withdrawal headaches.
High-Sugar Sports Drinks	Provides quick energy	Can cause energy crashes, less effective hydration balance	Use with caution; better alternatives exist for balanced energy.

Conclusion: Listen to Your Body

Proper hydration at high altitude is not just about drinking more; it's about drinking smarter. A combination of consistent plain water and electrolyte supplementation is the most effective strategy. By listening to your body's signals—and using a simple urine color check—you can actively manage your hydration status and prevent common altitude-related issues. Avoid the pitfalls of alcohol and excessive caffeine, and you will be well on your way to a safer and more enjoyable high-altitude experience. Remember, proper preparation is your best defense against the challenges of elevation, and that starts with your fluid intake.

Practical Hydration Tips for Your High-Altitude Trip

Pre-hydrate: Start increasing your fluid intake a week before your trip to ensure you are well-hydrated upon arrival.
Sip, Don't Chug: Drink small amounts frequently, every 15-20 minutes, instead of large quantities intermittently.
Monitor Urine Color: Aim for a light yellow or clear color. Darker urine indicates the need for more fluids.
Combine and Conquer: Alternate between plain water and water with electrolyte supplements to maintain optimal balance.
Insulate Your Bottle: In cold climates, use an insulated bottle or hydration pack to prevent your water from freezing.

Frequently Asked Questions

You should aim for 3 to 4 liters of fluid per day at high altitude, which is an additional 1 to 1.5 liters more than your normal daily intake. This amount may need to increase further during physical activity.

It is strongly recommended to avoid alcohol for at least the first 48 hours after arriving at a high altitude. Alcohol is a diuretic, which worsens dehydration, impairs acclimatization, and can exacerbate symptoms of altitude sickness.

At high altitude, your body loses electrolytes like sodium and potassium through increased sweating and urination. Drinking only plain water can dilute your body's sodium levels, potentially leading to a dangerous condition called hyponatremia.

For physical activity, a mix of water and an electrolyte-infused drink is ideal. Electrolyte powders or tablets can be added to your water bottle to replenish lost minerals and support balanced hydration.

Yes, warm drinks are beneficial, especially in cold mountain climates. They can help maintain body temperature and may be more palatable when cold. Herbal teas like ginger or peppermint can also help with digestion and nausea.

The most reliable indicator of your hydration status is your urine color. If you are well-hydrated, your urine should be a pale yellow or clear color. Dark, concentrated urine is a sign you need to drink more fluids.

Excessive caffeine acts as a diuretic and can worsen dehydration at high altitude. However, regular caffeine users are often advised by the CDC to continue their normal intake to avoid withdrawal headaches that could be confused with altitude sickness.