[pct-l] How much water to carry

[Wayne Smith]

One other thing to keep in mind about dehydration and getting enough water
is to make sure you are getting enough electrolytes.  You will be losing a
lot of salt through your sweat and you need to replace that salt.  Apart
from playing a role in many functions of your body, salt will actually help
your body retain more water.  If you believe that you have been drinking
enough water, but you are still getting headaches or muscle cramps, then it
is likely that you need to replace some electrolytes.  Banana chips
and salty snacks are good.  Of course sports drinks like Gatorade will do
the job very well.