Maintain hiking endurance by drinking plenty of fluids. One to two quarts low – an amount you can sweat out in only an hour of hard exercise under a heavy pack – and physical performance can drop as much as 25 percent. You'll stay powered up better if you drink regularly, about one-fourth of a one-quart water bottle every 15 to 20 minutes, instead of chugging the quart at one sitting.

 

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