Hydration for Endless Laps: The No-Stop Guide to Drinking on the Mountain

For the skiers and snowboarders who measure a day’s success in laps, not in lodge stops, hydration is a tricky challenge. You want to maximize your time on the mountain, but stopping for a water break (or a bathroom stop) just isn’t part of the plan. So how do you stay hydrated without slowing down? This guide breaks down the science of hydration timing, how much water you actually need, and strategies to keep you fueled without unnecessary stops.

How Much Water Do You Actually Need?

Skiing is a high-output, high-altitude activity, meaning dehydration can creep up fast. Most people are up on the slopes for at least a few hours, if not longer. Research suggests that athletes should aim for 0.4–0.8 liters of water per hour of exercise, depending on intensity, temperature, and altitude. [1] However, if you’re lapping non-stop, you’re probably not carrying a full liter with you. That’s where strategic hydration comes in.

Hydration for Athletes

Pre-Loading: Drink Before You Shred

Instead of trying to sip throughout the day, front-load your hydration. Before exercise (2-4 hours before) drink 17-20 ounces of water before starting. 30 minutes before exercise, another 8 ounces is preferred. Check out this other hydration blog that we wrote to give more insight for hydration. Ideally, a combination of water and electrolytes is key for enhanced absorption. This helps ensure you start hydrated and delays the onset of dehydration symptoms like fatigue and decreased performance. [2]

Pro tip: Add sodium (about 300–500 mg) to your pre-load drink to encourage fluid retention. We like Redmond Relyte (which we have a discount code - ashleighangle for 15% off!) or just adding a pinch of sea salt to your beverage is a good option always.

On-Mountain Hydration: Minimal but Effective

Carrying a full hydration pack is overkill for a no-stop skier, but a small bottle (250–500 mL) or an insulated soft flask can keep you going. The key is sipping strategically on the lift—a few small sips (50–100 mL) per ride can keep dehydration at bay without overloading your bladder.

Pocket Snacks Matter: Hydration isn’t just about water - Quick-digesting carbs like gummies, dried fruit, or even pretzels help retain water and maintain energy levels. Skiing at altitude burns through glycogen quickly, and pairing hydration with fast fuel can keep your endurance up without needing a full meal break. [3]

Post-Loading: Catching Up After the Last Run

Since you’re likely ending the day in a deficit, rapid rehydration post-skiing is key. Aim for 1.5 times the fluid lost—a good estimate is drinking 20-35 oz within 30–60 minutes of finishing. [1] Again, adding electrolytes and sodium enhances absorption and retention, reducing the risk of dehydration headaches or muscle cramps later in the evening.

References:

1. Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine (2016)

2. Casa, Douglas & Stearns, Rebecca & Lopez, Rebecca & Ganio, Matthew & McDermott, Brendon & Yeargin, Susan & Yamamoto, Linda & Mazerolle, Stephanie & Roti, Melissa & Armstrong, Lawrence & Maresh, Carl. (2010). Influence of Hydration on Physiological Function and Performance During Trail Running in the Heat. Journal of athletic training. 45. 147-56. 10.4085/1062-6050-45.2.147.

3. Louise M. Burke , John A. Hawley , Stephen H. S. Wong & Asker E. Jeukendrup (2011) Carbohydrates for training and competition, Journal of Sports Sciences, 29:sup1, S17-S27, DOI: 10.1080/02640414.2011.585473