What Kind of Drink Is Not Good for Trekking?

November 1, 2025 •

4 min read

Over 75% of people are chronically dehydrated, and this issue can be significantly worsened during strenuous activities like trekking. Knowing what kind of drink is not good for trekking is crucial for maintaining performance and preventing serious health risks. Trekkers should avoid beverages that actively work against hydration, such as those high in caffeine, alcohol, and excessive sugar.

Quick Summary

Certain beverages should be avoided while trekking due to their dehydrating effects and negative impact on energy levels and safety. These include alcoholic drinks, high-caffeine beverages, and sugary sodas or energy drinks, all of which can lead to fluid loss and electrolyte imbalance, increasing the risk of fatigue, cramping, and more serious conditions.

Key Points

Avoid Alcohol: It's a diuretic that increases urination and accelerates dehydration, impairs judgment, and worsens altitude sickness symptoms.
Limit High-Caffeine Intake: Excessive caffeine from coffee or energy drinks can cause dehydration and mask fatigue, potentially leading to overexertion and poor decisions.
Steer Clear of Sugary Drinks: High-sugar sodas and juices can cause a cellular dehydration effect and lead to energy crashes, leaving you more tired.
Prioritize Water and Electrolytes: Use plain water as your primary fluid source and supplement with electrolytes for longer treks or hot weather to replace lost minerals.
Adopt Smart Hydration Habits: Drink frequently in small sips and don't wait until you feel thirsty, as thirst is an early sign of dehydration.
Understand Hyponatremia: Know that drinking excessive amounts of plain water without replacing electrolytes can be dangerous and cause low blood sodium.
Focus on Balance: For optimal performance and safety, maintain a proper balance of water and electrolytes, rather than relying on quick-fix sugar or caffeine boosts.

Why Proper Hydration is Crucial for Trekkers

Proper hydration is the cornerstone of a successful and safe trekking experience. When you're out on the trail, your body works harder than usual, leading to increased sweating and fluid loss. Replacing this lost fluid is essential, but the type of fluid you consume is just as important as the quantity. The wrong drinks can accelerate dehydration, disrupt electrolyte balance, and impair judgment, turning an enjoyable trek into a dangerous situation.

The Negative Effects of Dehydrating Drinks

Consuming beverages with diuretic properties, such as alcohol and caffeine, causes your body to increase urine output, leading to faster fluid depletion. This is particularly problematic at higher altitudes or in hot climates where fluid loss through sweat and respiration is already high. A mild caffeine intake, especially for regular consumers, may be tolerable for some, but excessive consumption can worsen dehydration and cause restlessness or a rapid heartbeat. Similarly, high-sugar drinks can cause a blood sugar spike followed by a crash, leaving you feeling more fatigued than before and pulling water from your cells to dilute the sugar in your bloodstream.

Drinks to Avoid on the Trail

Alcohol

Alcohol is one of the worst choices for trekking, primarily due to its diuretic properties. It inhibits the release of vasopressin, a hormone that helps your body retain water, leading to more frequent urination and accelerated dehydration. This effect is magnified at higher altitudes, where the risk of altitude sickness is already a concern. Alcohol also impairs motor skills, balance, and judgment, which is highly dangerous on uneven or difficult terrain. Authorities on some trails even explicitly ban alcohol for safety reasons.

High-Caffeine Beverages

While a small, habitual amount of coffee might be fine for some, high doses of caffeine from drinks like energy shots or strong coffee should be avoided. Caffeine is a diuretic and increases urination, contributing to fluid loss. More importantly, the stimulating effect can mask feelings of fatigue, leading to overexertion and potentially dangerous mistakes. Excessive caffeine can also cause jitters, anxiety, and sleep disturbances, all of which are detrimental during a strenuous multi-day trek.

Sugary Drinks

Sodas, fruit juices, and most commercial energy drinks are loaded with sugar, which can negatively impact hydration. The high sugar content pulls water from your cells into your bloodstream to balance concentration, essentially causing cellular dehydration. This can trigger a "sugar crash" after the initial energy rush, causing fatigue and headaches. While some sports drinks with controlled sugar levels can be beneficial for long-duration, high-intensity exercise (over 60 minutes) to aid electrolyte absorption, many sugary beverages do more harm than good for general trekking.

Comparison of Drinks for Trekking


Drink Type	Dehydrating Effect	Energy Benefit	Risks	Recommended For	Best For
Water	No	None (base hydration)	Overhydration (hyponatremia) if consumed in large quantities without electrolytes	All treks	Short, low-intensity hikes or as primary fluid source
Electrolyte Drinks	No	Replaces salts lost through sweat	Stomach upset if too concentrated	Long hikes, hot weather, high altitude	Endurance and electrolyte balance
Alcohol	High	None	Severe dehydration, impaired judgment, altitude sickness exacerbation	Never	Never
High-Caffeine	Moderate	Temporary boost	Dehydration, anxiety, poor sleep	Regular moderate users only	Maintaining concentration (cautiously)
Sugary Soda/Juice	High	Short-lived sugar rush	Sugar crash, fatigue, cellular dehydration	Never	Never

Best Practices for Trail Hydration

To ensure you stay properly hydrated, focus on plain water supplemented with electrolytes. For shorter hikes (under an hour), water is usually sufficient. For longer, more strenuous treks or in hot conditions, consider adding electrolyte tablets or powder to your water to replace lost minerals like sodium, potassium, and magnesium.

Carry enough water based on the trek's length, intensity, and climate, with a good rule of thumb being about half a liter per hour in moderate conditions, adjusting up to a liter or more in hot weather. Sip water frequently rather than guzzling large amounts at once.

The Role of Electrolytes and Rehydration

Electrolytes are critical for nerve function, muscle contractions, and fluid balance. When you sweat heavily, you lose these vital minerals, and simply drinking plain water can dilute your remaining electrolytes, leading to hyponatremia. Symptoms of electrolyte imbalance often mimic dehydration, causing headaches, fatigue, and muscle cramps. By consciously replacing these minerals, you can prevent these issues. You can find convenient electrolyte mixes or tablets that are lightweight and easy to carry.

Conclusion

Ultimately, a successful trek hinges on smart hydration choices. Leaving behind alcohol, high-caffeine drinks, and sugary sodas is a non-negotiable step for safety and performance. Focus on plain water as your base and supplement with electrolytes during long or strenuous efforts to maintain optimal fluid and mineral balance. By understanding and avoiding what kind of drink is not good for trekking, you ensure your body can handle the physical demands, allowing you to fully enjoy the natural wonders around you.

Frequently Asked Questions

Alcohol acts as a diuretic, increasing urine production and causing you to become dehydrated more quickly. It also impairs motor skills, balance, and judgment, which are all critical for safety on the trail.

For regular coffee drinkers, moderate amounts may be acceptable. However, excessive caffeine can increase urination, contribute to dehydration, and mask fatigue, leading to overexertion. High-caffeine energy shots should be avoided.

Sugary drinks cause a rapid spike in blood sugar, followed by a crash that leaves you feeling fatigued. The high sugar content also pulls water out of your cells, causing cellular dehydration.

Electrolyte drinks are beneficial for longer, more strenuous treks, especially in hot weather or at high altitude, where you lose essential minerals like sodium and potassium through sweat. Plain water is usually sufficient for shorter hikes.

Hyponatremia is a dangerous condition caused by low blood sodium levels, often from drinking too much plain water without replacing electrolytes. To avoid it, ensure you balance your fluid intake with electrolytes during prolonged or heavy sweating.

Yes, dehydration can impair cognitive function, leading to reduced concentration, slower reaction times, and poor decision-making. Staying properly hydrated helps keep your mind clear and your senses sharp.

For multi-day treks, plan your water sources, carry a filtration system, and rehydrate fully at your overnight camp. It's also vital to supplement with electrolytes daily to prevent cumulative mineral loss.