For a hike, consume balanced snacks (mixing carbohydrates, proteins, and fats) to obtain immediate and sustained energy, and add sugar-free electrolytes to your water to optimize hydration and compensate for losses due to perspiration.

noli's read

The combination of carbohydrates for fast energy and proteins or fats for sustained energy is validated by the nutritional guidelines of the American College of Sports Medicine (ACSM - expert consensus) for effectively supporting walking exertion. Similarly, compensating for sodium and potassium losses is beneficial during prolonged physical activity to help the body maintain its fluid balance. However, the claim that this sugar-free formula 'multiplies' hydration deserves nuance. According to clinical reviews concerning intestinal absorption (type of evidence: literature reviews), it is the specific combination of sodium and glucose that opens the fastest pathway for transporting water into cells. Sugar-free formulas use other alternatives (such as certain amino acids), but their ability to hydrate 'faster than water alone' is less established without this presence of glucose. Finally, for a moderate leisure hike, plain water remains largely sufficient, making these sachets a tool for comfort and taste rather than an absolute necessity.

the sources

1. 1Maughan RJ et al. 2016
2. 2Hew-Butler T et al. 2015