♀ A note for you Iron is genuinely the one to watch most closely — your baseline need is already 2x a man's, hiking's foot-strike impact depletes it further on long days, and if you're hiking during your period that adds more on top again. Don't skip the iron-rich picks in your meal plan. On sodium: you'll likely need somewhat less in absolute terms (women sweat less on average), but don't cut it back as hard as you cut water back — research on exercise-related low blood sodium points to overdrinking relative to sweat loss as a bigger risk factor than sodium intake itself, so keep the electrolytes coming even as your water needs feel lower. You might also hold a bit more fluid in the second half of your cycle, which is completely normal — keep hydrating regardless.