If I wait that long, I can kiss the Kaybo goodbye for a few days.

So the water levels are as much about that as cooling, for me at least.

Swollen digits is one symptom of hyponatremia.  A good early detection test is to check a ring to see if it has a tighter fit.   If so, time for a salt cap.

On one hand, over hydration can cause hyponatremia.  On the other hand, if I don’t hydrate heavily, I get digestive issues which can be very uncomfortable to say the least.   So the Salt Stick caps also allow a heavy level of hydration for my gut while avoiding hyponatremia.

My strategy for the entire trail was to take a Salt Stick cap along with some other supplements and medications in the evening. Otherwise, I drank water during the day and once in a while I drank an Emergen-C drink or a Crystal Light lemonade. I did not overconsume water. I didn’t sip all day from a hose. When I stopped for lunch or to fill up water, I would often drink my mixed drink, which was a way I was able to not have to carry quite as much water.

Overconsumption of water is a danger as much as dehydration. It’s called hyponatremia. If you are really feeling bad try pouring water on your head (or someone else who is suffering) before drinking even more water.

Salt Stick caps (not the chews) are really good because they have more potassium than others as well as magnesium, calcium and Vit D which is a better combo than most sugary electrolyte drinks.

I find these make things easy, stored in the hip belt pocket and taking one with a snack bar between meals.  No hassle with mixing stuff, or dealing with spent packaging.

My hands and toes used to swell up fairly significantly, especially on really long winter hikes, a symptom of electrolyte deficiency.  I don’t notice it any more after taking these caps.

Or just light salt would be close enough.

Put in a plastic bag, then add some to your water.

Or make cookies or whatever

You need magnesium in much larger quantities but you only sweat a little bit, so better to just carry magnesium tablets (taurate, citrate, or glycinate): 400mg/day.

You need calcium, too, but it is best to get that in your food (mostly dairy if you tolerate it, small fish with bones if you do not): whey protein powder, cheese, powdered milk or cream. You don’t lose much when you sweat, so no need to put it in your electrolyte drink.

Gatorade Zero packets come pretty close to the right balance and are much more economical than other electrolyte mixes that get so much hype. Combined with salty food they achieve the “ideal” balance that you lose to sweat. Gatorade has been making sweat-replacement electrolyte mixes for athletes for decades — they know as much about it as any of the more expensive brands.

TLDR: Gatorade Zero (or home mix) and protein powder are great for backpackers. Most North Americans should supplement magnesium separately.

EDIT: Or, as Dave Thomas says, just eat salty food. There’s potassium in almost everything you eat, so sodium is the main thing that you need to replace when sweating.