Salt Lake Sweat Sessions: The Hydration Heresy

By Franklin Everett Shaw

May 16, 2026

Are you chugging water like it’s the Great Salt Lake, only to still feel like a dried-up tumbleweed after your hike up Ensign Peak? You’re not alone. Hydration in Salt Lake City is a different beast than, say, Miami. The altitude, the dry air, and the intensity of our outdoor activities demand a smarter approach than simply guzzling H2O.

Let’s ditch the generic advice and dive into a hydration strategy tailored for Salt Lake City’s unique environment and active lifestyle.

First, let’s address the elephant in the room: electrolyte drinks. Many commercially available options are loaded with sugar and artificial ingredients. They’re often unnecessary for moderate workouts and can even be detrimental to your health.

The myth that you always need a sugary sports drink after sweating is a marketing ploy, plain and simple.

Instead, focus on replenishing what you actually lose: sodium, potassium, and magnesium. These electrolytes are crucial for muscle function, nerve transmission, and fluid balance.

Here’s a simple, effective, and local solution: make your own electrolyte drink.

Here’s a recipe tailored for Salt Lake City residents:

• 1 liter of filtered water (tap water is fine, but filtered tastes better).
• 1/4 teaspoon of Himalayan pink salt (easily found at Harmon’s).
• 1/4 teaspoon of potassium chloride (available at most health food stores or online – look for “salt substitute”).
• 1/4 cup of fresh lemon or lime juice (adds flavor and vitamin C).
• Optional: a touch of raw honey or maple syrup (for taste and a small energy boost).

This concoction provides a balanced electrolyte profile without the added sugar and artificial ingredients found in commercial sports drinks.

Now, let’s talk about sweat rate. This is the key to personalized hydration.

How much do you sweat during a typical workout or hike?

Here’s how to find out:

1. Weigh yourself before your activity.
2. Perform your activity for one hour.
3. Weigh yourself after your activity.
4. Subtract your post-activity weight from your pre-activity weight (in pounds).
5. Multiply that number by 16 to get your sweat loss in fluid ounces.

For example, if you weigh 150 pounds before your hike and 148 pounds after, you lost 2 pounds of sweat. That’s 2 * 16 = 32 fluid ounces.

This means you need to consume approximately 32 ounces of fluid per hour to replace your sweat loss.

Adjust this number based on the intensity and duration of your activity, as well as the weather conditions. Hiking in the summer heat will require significantly more fluid than a leisurely stroll in the fall.

Altitude is another critical factor in Salt Lake City. The higher you go, the more water you lose through respiration.

This is because the air is drier at higher altitudes, and your body works harder to breathe.

Therefore, you need to increase your fluid intake when hiking or skiing in the mountains.

A good rule of thumb is to add an extra 16-24 ounces of water per hour when above 7,000 feet.

Diet also plays a role in hydration. Certain foods can help you stay hydrated, while others can dehydrate you.

Foods high in water content, such as fruits and vegetables, can contribute to your overall fluid intake. Watermelon, cucumbers, and celery are excellent choices.

On the other hand, processed foods, sugary drinks, and alcohol can dehydrate you.

Be mindful of your dietary choices, especially before and after intense physical activity.

Common mistakes Salt Lake City residents make with hydration:

• Waiting until they’re thirsty to drink. Thirst is a sign that you’re already dehydrated. Drink regularly throughout the day, even when you’re not feeling thirsty.
• Over-relying on sugary sports drinks. As mentioned earlier, these drinks are often unnecessary and can be detrimental to your health.
• Not accounting for altitude. The higher you go, the more water you need.
• Ignoring individual sweat rates. Everyone sweats differently. Find out your sweat rate and adjust your fluid intake accordingly.
• Forgetting electrolytes. Water alone is not enough to replenish what you lose through sweat. Make sure you’re getting enough sodium, potassium, and magnesium.

Here’s a real-world scenario: You’re planning a day of skiing at Snowbird.

Before you hit the slopes, drink 16-20 ounces of water with a pinch of salt.

During your ski day, aim to drink 8-12 ounces of water every hour, supplemented with your homemade electrolyte drink.

Pack snacks like fruits and vegetables to help you stay hydrated.

After skiing, replenish your fluids and electrolytes with another 16-20 ounces of water and your homemade drink.

Don’t forget to stretch and refuel with a balanced meal.

Another scenario: You’re training for the Salt Lake City Marathon.

During your long runs, practice your hydration strategy. Experiment with different electrolyte drinks and gels to see what works best for you.

Pay attention to your body and adjust your fluid intake based on your sweat rate and the weather conditions.

Consider working with a registered dietitian or sports nutritionist to develop a personalized hydration plan.

Finally, remember that hydration is an ongoing process, not a one-time event.

Make it a habit to drink water throughout the day, even when you’re not exercising.

Carry a water bottle with you and refill it regularly.

Listen to your body and adjust your fluid intake as needed.

By following these tips, you can optimize your hydration and perform at your best in Salt Lake City’s unique environment. Ditch the generic advice, embrace personalized strategies, and conquer those mountains – hydrated and energized.