My magnesium requirements when hiking

We like to get out into the great outdoors. Some people enjoy a leisurely hike in the valley, others like to overcome many meters of altitude in the mountains or discover new trails with panoramic views. Whether you’re out for a day trip or on a challenging mountain tour, hiking combines the experience of the natural world with the benefits of physical activity.

In whatever way we are on the go, all tours have one thing in common: we are in motion for extended periods of time, using up energy and perspiring all the way. Depending on the terrain, temperature and intensity, one-half to two litres of fluid can be lost per hour. With the loss of fluid, the body also loses electrolytes like magnesium.

Magnesium is also a key factor in energy metabolism. Every incline, every step on uneven ground and every stabilisation movement requires energy – and therefore magnesium. These are reasons why elevated magnesium requirements can arise during extended or more demanding hikes. Active people should compensate for this loss in order to stay fit and enjoy a carefree life in motion.

Feeling your legs helping you powerfully climb, your back stabilising and your breath finding its rhythm are all part of the hiking experience. However, our muscles work continuously when we hike – often for several hours. Our legs, torso and foot muscles in particular are constantly challenged.

In order for our muscles to fulfil their normal function, they need nutrients. Magnesium contributes to normal muscle function and normal energy metabolism.

While the daily magnesium requirements for adults are between 300 and 350 mg, they can be higher for extended hikes or intensive mountain tours, depending on the strain involved.

The powerhouse mineral of magnesium is of great importance for energy metabolism, as many enzymes involved in energy production require magnesium for activation. Magnesium is also a component of adenosine triphosphate (ATP), our central energy molecule. Without magnesium, energy cannot be made available optimally. It therefore makes sense to compensate for magnesium losses through perspiration, especially on extended tours.

Anyone who hikes long distances is familiar with such moments: Your legs feel heavy, your muscles tire more quickly and your movements seem less harmonious. This sends a signal to our body: it needs support.

If symptoms persist, a potential magnesium deficiency should be discussed with a healthcare professional. Without adequate intake of nutrients, the body as a whole cannot optimally fulfil its functions. Resilience decreases, and recovery phases can be prolonged. A continuous supply of magnesium is therefore advisable – especially with regular exercise.

It’s both. Magnesium is a mineral that acts as an electrolyte in the body.

It goes without saying that we should drink during and after a hike to compensate for fluid loss. Depending on the intensity and weather conditions, it can make sense to plan your fluid intake carefully.

But what about electrolytes? Both water and minerals are lost through perspiration. If these depots are depleted, this can affect performance and regeneration.

Anyone who hikes regularly or undertakes more extensive tours should therefore ensure they have a sufficient supply of magnesium, as individual requirements may be higher depending on the duration and intensity. First and foremost, attention should be paid to a magnesium-rich diet. We recommend our Magnesium-Diasporal® 375 activ direct as a supplement for elevated requirements.

Exercise in the fresh air is good for our body, but it also challenges it when hiking. The following tips should therefore be taken into account before, during and after hiking:

Good fluid intake before and during a hike supports normal bodily functions and prevents dehydration – especially on extended hikes or in warm weather.

A short warm-up is also useful before hiking so that tendons, ligaments, muscles and joints are prepared for the strain ahead – especially on ascents or uneven terrain.

We lose magnesium through movement and perspiration when hiking. It can therefore be useful to replenish your magnesium stores after the tour. Magnesium can be obtained from foods like bananas and nuts (especially almonds and cashews) or from a readily available high‑dose supplement.