Lessons From The Outdoors: A Titillating Tale of Trail Hydration

"Hydrate or Die." -CamelBak slogan

A refreshing drink is something most people take for granted until they are hot, tired, and thirsty. What types of drink have hikers and backpackers reached for when they need to quench their thirst? The answer has shifted over the decades. A bottle of cool water has and will always reign supreme, but backpackers love to add other ingredients too.

This is no new phenomenon. The ancient Romans used a cocktail known as posca that was made by mixing wine, vinegar, and water or sometimes just vinegar with water. It was sometimes flavored with honey, herbs like coriander, or salt, and was known for its health benefits, including disinfecting water and preventing scurvy. The drink is famously noted as the beverage offered to Jesus on the cross. It was the drink of soldiers and laborers, not the upper classes. So, it mirrors modern sports drinks as a primarily functional beverage.

By the time recreational backpacking and hiking emerged in the 19th century, the beverage options had greatly multiplied. Coffee and tea were probably the most common trail beverages in the latter 19th century as they were easy to carry and offered a caffeine boost, which the Romans would have probably paid gold to get their hands on.

Early campers sometimes carried apple cider vinegar, and a sweetener to mix into a refreshing electrolyte drink. It was often known as switchel and also called "swanky" or "switchy," and "haymaker’s punch" because it was also popular among farmers and field workers especially around harvest time when summer was especially hot. New Englanders often sweetened their switchel with molasses, while frontier settlers relied on honey, and Southern settlers used sorghum. Some would mix in a citrus juice like lemon or orange when available, however it could be prohibitively expensive. Another ingredient sometimes added was ginger to add an extra bite of flavor.

While historic farmers didn't understand the science of carbohydrates or electrolytes, their recipe was an accidental masterpiece of hydration science. The trace potassium from the apple cider vinegar, combined with the mineral-dense blackstrap molasses or maple syrup (high in potassium, magnesium, and calcium), paired with the sodium in water and anti-inflammatory ginger, created a natural carbohydrate-electrolyte drink perfectly designed to replenish what was lost in sweat. The sugar provided necessary calories and the sharpness of the vinegar or ginger helped balance out the intense sweetness.

Laura Ingalls Wilder, known for her tales of pioneer life, called it “ginger-water”. A historic recipe calls for one-quart cool water, 3/4 cup sugar, 1/3 cup apple cider vinegar, one tsp ground ginger. Switchel was most popular among those who could easily access the liquid ingredients, but many early camping guides recommend carrying one or more of the core ingredients including vinegar and ground ginger. These were believed to offer medicinal benefits in addition to quenching thirst.

George Washington Sears, "Nessmuk", mentions these ingredients in Woodcraft and Camping (1884). While he prioritized coffee as a primary beverage, he often wrote about the medicinal value of ginger and sugar in water to settle the stomach and provide a quick energy boost during arduous treks.

Horace Kephart's Camping and Woodcraft (1906) often discussed the importance of acidic or spicy drinks to mask the taste of poor trail water. He also lists lemons as an essential for hot weather. He advises citric acid crystals as a substitute, but it should be noted that this would only add flavor and none of the electrolyte benefits of citrus juice. Alternatively, he recommends combining water, ginger, and molasses into a "ginger tea."

He adds another piece of advice in Camp Cookery to manage thirst in hot weather, "a much better thirst-quencher is a bit of raw onion carried in the mouth. One can go a long time without drinking if he has an onion with him; this also prevents one's lips from cracking in alkali dust."1

I'm not sure I could find Kephart's spartan advice of sucking on raw onion palatable. I have experimented with a few switchel recipes found online and they are quite nice, especially after a hike on a hot day. One can easily titrate the ingredients to adjust the tang to their unique taste sensibilities.

Early Boy Scout handbooks do not explicitly name switchel, however the 1911 Official Handbook for Boys and other foundational manuals recommended the core ingredients—ginger and vinegar—as essential medicinal and survival supplies.

A major upgrade came in 1927 when Edwin Perkins invented powdered Kool-Ade--a just add water sugary fruit drink. Its low cost and shelf-stability meant it arrived just in time for the Great Depression which aided its flow into every American kitchen. Tang arrived in 1957 to compete against Kool-Ade but initially struggled to gain market traction until NASA used it on John Glenn's Mercury flight in 1962. Its association with astronauts made it a household staple throughout the 1960s and 70s.

These and other sugary fruit drink powders became widely available in the mid-20th century and were known affectionately as "bug juice" among scouts and summer campers. These products could be mixed with cold water and thus made for an easy trail-side energy boost. Tang also provides a small amount of electrolytes, but the primary attraction to such drink additives was their delightful sweetness. Other brands came to market over the decades to compete in the space including Start and Wyler's. Scientists had not yet discovered the nuance of electrolyte replacement as a key component of hydration. So high sugar drinks were what most campers reached for.

Dehydrated fruit juice became available slowly as freeze-dried techniques improved throughout the 1970s and 80s. Freeze-dried orange juice and lemonade products were available for a premium price from survival food companies like Perma-Pak. However, these products did not see widespread success, due in part to their high cost and poor taste. Some modern products are better thanks to improved technology. True Citrus brand orange and lemon packets can be seen at trail breakfast meals from time to time. Many enthusiasts feel they break of the monotony of otherwise limited beverage options in the backcountry.

The idea of electrolyte replacement is relatively recent. Only sixty years ago, scientists were still learning about the basics. The history of electrolyte replacement in the field began in earnest during WWII when the U.S. and British militaries began systematically distributing salt packets to soldiers in hot regions. One of the earliest commercial electrolyte replacement drinks was developed by

Dr. Martin J. Broussard in 1958. He was working as the head athletic trainer at Louisiana State University and developed Bengal Punch after noticing athletes losing salt on their uniforms. Bengal Punch later became a commercial product that was quite popular regionally in the South until it was finally discontinued in the 2010s.3

The first well-known electrolyte-focused sports drinks traces back to Gatorade, which was originally made for the Florida Gators sports teams to provide both rehydration and vital electrolytes. It quickly became a commercial product and has remained popular since. By the late-1960s a powdered form was available and could be used by backpackers and hikers out on the trail.5 However, electrolyte drinks did not become a menu staple for many years. The concept of needing to replace minerals after vigorous exercise was not well understood despite the fact that humans naturally gravitate to such drinks to quench their thirst. Even today, many amateur backpackers do not have an adequate understanding of proper hydration principles.

In his classic, The Complete Walker (1968), author Colin Fletcher discusses the benefits of salt tablets for use while backpacking in hot weather.4 Fletcher's book provides a clue into how limited electrolyte replacement science was understood at the time. While salt is important, it is by no means the sole electrolyte.

One man is widely recognized for groundbreaking research on this topic. Dr. Dilip Mahalanabis, a pediatrician from India, used oral rehydration salts (a medical grade electrolyte mix) to dramatically reduce death rates during a 1971 cholera outbreak in refugee camps. He used a mix of salt, potassium, glucose, and water in specific ratios to reverse dehydration caused by the disease. He successfully convinced global health organizations that ORS worked at scale as a substitute for IV electrolyte delivery. His success helped change first aid medicine around the world.2

In the early 1990's, Gatorade marketed heavily to the general public to increase sales using their "Be Like Mike" campaign starring Michael Jordan. This slowly increased consumption of electrolyte drinks among casual recreators. Prior to the 1990s, electrolyte drinks were primarily found on refreshment tables at professional sports venues. The rising popularity of Gatorade and spread of oral rehydration salts packets in first aid kits helped make backpackers more aware of the benefits of electrolyte consumption while on the trail.

The 2010s is when a major shift took place and electrolyte drinks became part of a wellness fad. Several new brands came to market with products formulated for endurance activities. Several of these new brands, like Nuun and Liquid IV founded in 2004 and 2012 respectively, both sell powder packets that mix easily with water. Backpackers quickly latched on to these new products as they were perfect for the type of sustained activity backpackers enjoy.

The electrolyte drink market is estimated to be worth about $40 billion globally as of 2025. That's larger than the entire backpacking gear industry which is estimated to be around $30 billion globally in the same year. That is truly impressive for a drink category that has only been around for roughly 50 years. That shows just how significant electrolytes are for maintaining adequate hydration during activity.

Combining electrolytes and caffeine in the same drink was the next logical step. That eliminates the need for consuming multiple beverages. The first successful dehydrated "energy" electrolyte drink mix was Kona Cola sold by Nuun and first released around 2008 to very limited success.6 It was discontinued in 2015 but it started a revolution. Since then, an entire submarket of caffeinated electrolyte drink mixes and tablets has flooded the market. Perhaps the most popular is Liquid IV Energy Multiplier. Liquid IV has a variety of electrolyte mixes and is among the dominate brands in the market today.

This tale would be incomplete without mentioning that deliciously sweet fire-side drink--hot chocolate. This beverage is much older than most realize. It originated in Mesoamerica hundreds of years ago and was considered a food of the gods. It was popularized in European cultures by the Spaniards. Europeans changed the original recipe by adding sugar or other sweeteners and mixing the concoction in milk rather than water and thus, hot chocolate was born.

In 1828, Dutch inventor Coenraad van Houten, along with his father, Casparus, created the first modern cocoa powder. His hydraulic press removed cocoa butter, leaving a dry powder that could be mixed into water or milk. Early backpackers in the late 19th century carried dried cakes of powdered cocoa and sugar to mix into a beverage. On the trail, whole milk was rarely available, so water was a logical replacement. Some elected to carry milk powder, but it did not see widespread adoption until the turn of the century. Horace Kephart mentions powdered milk as a useful ingredient in Camping and Woodcraft which helped to popularize it.7

Ovaltine, a chocolate-flavored malt extract, was first developed in 1904 and found its way to U.S. stores by 1915. It offered a more convenient alternative to traditional hot chocolate and was marketed as a health-promoting drink that provided quick energy during or after high activity.8 It contains some added vitamins (including B vitamins) and minerals so it offered a rather beneficial pick-me-up after a long day hiking. Ads appear throughout the 20th century in child-focused publications like Boys Life and Scouting touting its nutritional qualities.

Nestlé Quik, now Nesquik, launched in 1948. It quickly became a favorite due to its convenience and was marketed as a powdered chocolate milk mix that dissolved easily in liquids, even cold milk.9 However, it still required milk to make a traditional chocolate drink. Powdered milk had been widely available for over 50 years, so bringing milk powder was no real trial for backpackers. However, as Colin Fletcher noted in The Complete Walker, powdered milk in that era did not mix into water well, often remaining lumpy.4

Swiss Miss hot chocolate hit store shelves in 1961 and offered a revolution for hot chocolate in camp. It included powdered milk and became the first true instant hot chocolate mix. Just add hot water. Swiss Miss has remained popular thanks to how smoothly it mixes into water and still retains almost 75 percent of the market today despite an ever-growing number of competitors. need a source

Energy drinks are a fairly popular beverage on the trail today but trace their roots to soda culture. Coca-Cola is the oldest and most popular. Early on its ability to provide "energy" and "vitality" was a central selling point. Dr. Enuf, first sold in the 1950s, is a regional soda sometimes touted as the original energy drink because it was the first to combine B vitamins and caffeine in a drink. Mt. Dew, another soda, was rebranded in the 1970s as an "outdoorsy energy drink" to appeal to young, active consumers. During the 1990s, the brand leaned further into this identity by becoming the official beverage of extreme sports like skateboarding and BMX. Interestingly, all three of these drinks were invented in the Southern Appalachian mountain region where hiking is steep and hot. Some do choose to carry one or two bottles on short trips and chill the drink in a cool creek. Evidence of their presence in the backcountry can be found along remote trails sometimes. However, soda has never been highly popular among backpackers.

Perhaps the most successful energy drink seen on the trail is Red Bull. It began in 1987 and slowly rose to global dominance in the energy drink market. Red Bull is the clear winner when one desires energy as it contains about double the caffeine of Mt. Dew and Dr. Enuf and about three times that of Coca-Cola. Red Bull also has B vitamins, and another energy compound called taurine. Yet, it is still nowhere near the popularity of coffee, which wins on two counts: caffeine and portability. Some contend the other energy producing ingredients make Red Bull superior to coffee, but it has yet to knock coffee from its first-place pedestal.

While Red Bull may be the most recognized name, avid backpackers tend to choose lighter alternatives like powdered or tablet drink mixes. Most of these originated with the military or endurance athlete community and offer superior portability and results by providing not only energy but also vital electrolytes.

Next is everyone's favorite morning beverage, coffee, or for the more refined, tea. These beverages are universally loved for their high caffeine content and ability to pair well with sugar. They have been a staple of outdoor pursuits for generations. The coffee percolator was invented in 1889 and quickly becoming the standard method for preparing coffee while camping. Princess Ware made an iconic aluminum design that is still influential today. A related and classic method is the Bialetti Moka pot which has been a staple around the world for nearly a century. It is small enough to still be considered lightweight today, but it has waned in popularity on the trail and is usually only carried by the strictest coffee aficionados.

Prior to the percolator, generations of Americans boiled coffee grounds, or in a pinch, whole beans, directly in water. After boiling, the grounds settle at the bottom, allowing campers to sip the coffee from the top. This method is known by various names, including cowboy coffee and Turkish coffee. In Turkish coffee preparation, a small amount of cold water is sometimes added after brewing to help the grounds settle at the bottom.

Turkish and cowboy brewing methods were common throughout the 19th century, while percolation was the norm during the 20th century. In the 21st century, numerous brewing methods have become trail-ready to cater to diverse tastes. For example, Stanley offers a compact, folding metal French press, and there are many options available for pour-over. One of the most popular pour-over options is the Kuju Pocket Pourover which is a disposable filter that can sit on the rim of the cup requiring no cone or further equipment. The grounds come prepacked in the filter and then can be left inside for easy, mess-free coffee prep. For those who prefer their own brand or roast of beans, there are various lightweight and folding V60-style filter cones available from multiple brands.

Instant coffee has been around since the 1890s but often received criticism for its lackluster or bitter taste. Modern methods for processing instant coffee have improved the flavor significantly. One popular choice among campers is Alpine Start, which began in 2016 and is widely renowned for its quality. Instant coffee remains one of the most popular and lightweight options for the trail today. However, the variety of trail-ready coffee prep options available today means that everyone is able to make coffee almost exactly as they do at home.

Tea, coffee's little sibling, is also popular on the trail. Lightweight copper teapots have been used in mountaineering and on the trail for centuries. Aluminum teapots became available in the late 1800s when the price of aluminum became competitive. Since the late 20th century, compact aluminum or steel teapots have been available that nest neatly with other cookware to save room in a pack. The disposable teabag rose to popularity in the early 20th century, simplifying backcountry tea brewing even further and remains a staple today.

Finally, the drink everyone has been wondering about--alcohol. This adult-only beverage is less popular on the trail than other categories on this list, but it is still widespread. In past decades it was more than just a luxury, it was considered medicinal. Today, it is primarily carried for its recreational properties. Many still mistakenly assume alcohol is beneficial in cold weather because consuming alcohol often results in a warm feeling in the skin. This phenomenon is known by various names such as whiskey blanket or alcohol warmth. Alcohol causes the blood vessels in the body to expand and release body heat. This makes one feel warmer in the moment, but can lower core body temperature, increasing one's risk for hypothermia. Alcohol hastens heat escaping from the body and should be consumed responsibly in cold weather.

Historically, spirits like whiskey, vodka, bourbon, and rum were common among campers and backpackers. Spirits have a great weight-to-alcohol ratio and don't require refrigeration. Colin Fletcher was a fan of bourbon and Scotch. In recent decades, high proof spirits like Everclear have become popular among ultralight backpackers as it is the lightest way to carry alcohol. Other common brands of alcohol today tend to be popular because they are cheap, widely available, and have a mild taste so are easy to share. These include Budweiser, especially Bud Light, and Coors Light. There are many durable flasks to choose from to transport one's prized "trail magic" into the backcountry. They range from ultra durable metal like the Yeti flask to the ultralight Vapur Incognito flask weighing just over one ounce.

If you're into cocktails, here is a great pack-ready recipe for a refreshing drink after a long hike from Backpacker Magazine. Mix Tang into cold stream water. Combine that in a ratio of two parts Tang to one part vodka. Add 8 ounces of premixed lemonade. Garnish with a sprig of wild berries.10

There are numerous drink options available today to ensure everyone on the trail, even those with the most discerning palates, stays hydrated. While I acknowledge that Horace Kephart probably knew what he was talking about when he advised readers to suck on onions, I won't be trying that anytime soon, or ever. Instead, I believe Ron Swanson said it best, "Camping without beer is just sitting in the woods."

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Friday, May 29, 2026

A Titillating Tale of Trail Hydration

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