Hydration is your body’s best friend on the trail, keeping your cells happy, your muscles moving, and your mind sharp.
Not drinking enough water is one of the most common mistake made by hikers. Whether you are walking in the heat or the cold, at sea level or at high altitudes, being hydrated should always be a priority.
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Pre-Hike Hydration
Before you even hit the trail, you need to be well hydrated. Drinking plenty of water the day before your hike is just as important as the morning of.
If you typically do not drink a lot of water, you want to make sure your body has ample fluids to start with. If this is the case, begin hydrating even several days before.
That’s going to include drinking water consistently, not chugging it last minute, which can lead to unwanted bathroom breaks rather than effective hydration.
If you are hiking in hotter conditions for more than an hour or so- and sweat a lot, you will want to add electrolytes. Sports drinks often have a lot of added sugars, etc. so my suggestion is to use electrolyte tablets – like NUUN or Voost.
This isn’t just about how much you drink; it’s also about adapting your hydration plan to the environment. If you’re hiking in hot, humid conditions or at a high altitude, you’re going to need more fluids. Listen to your body, and adjust accordingly. It’s a delicate balance, but you’ll find what works best with experience.
Hydration Requirements
The amount of water you drink while hiking depends on three main factors: Weather, Exertion Levels & Individual needs
Weather: When hiking in hot and/or humid conditions, drinking one liter per hour is generally recommended. The same goes for being in higher altitudes (where the air is drier and thinner).
In milder conditions at lower altitudes, you want to still drink at least 1/2 a liter of water every hour. To give a point of reference a Nalgene water bottle is 1 Liter. 1 Liter is roughly equivalent to 4 cups.
Exertion Levels: The harder you work, the more fluids you are losing through sweating and respiration. If you are not replacing those fluids, you will eventually become dehydrated.
Individual Needs: No two hikers have the same needs. You could have one hiker be just fine drinking 4 liters over an 8 hour period in hot weather, whereas another hiker may need double that in order to feel properly hydrated.
With this being said, how do you know then? You need to find out from personal experience. Listen to your body and err on the side of caution when in doubt.
My suggestion is to start out with shorter hikes (2-3 hours), take at least 3 liters with you. Depending on the conditions above and how much you drink on that hike should give you a pretty good baseline of the amount of water your body requires while hiking.
It is possible to drink too much water and get what is called Hyponatremia. This is having too low of sodium levels in your blood. This can happen if you drink too much water, but do not replace the electrolytes.
On those really hot days, I always add those powder electrolytes to my water and increase my intake of salty snacks like peanuts and pretzels.
The importance of remaining hydrated cannot be stated enough. In warm to hot temperatures, people can survive for weeks without food, but for only 3 or 4 days without water.
When water intake has been insufficient, regardless of the weather or altitude, dehydration can occur.
Symptoms to look for include: dizziness, fatigue, headache, cramps and nausea.
To quickly Treat dehydration, move into the shade, rest, drink water w/electrolytes (even salt)- and cooling yourself down by soaking your shirt, bandana, or hat.
Staying hydrated while Hiking
Your strategy to drink fluids as you hike is crucial. It’s not just about gulping water when you feel thirsty; it’s about being proactive and consistently drink water while hiking to prevent dehydration.
I’m going to suggest you look into hydration packs. They are a game-changer for accessibility and convenience, allowing you to drink water without stopping.
If you are with a group that does not like to stop for water breaks, then this is really important! It is a pain to hike with a water bottle in your hand- or to try to open your pack while you’re hiking to get the water out.
Taking sips from the water hose every 15 to 20 minutes is a good rule of thumb to ensure that dehydration doesn’t sneak up on you! Do not wait until you feel thirsty to drink.
There are so many hydration packs on the market today- but things to look for include the capacity of the hydration bladder, comfort and that it’s large enough to hold the essentials.
Wrapping up, staying hydrated should always be one of your top concerns when hiking. You want to drink at least a 1/2 liter of water per hour. Prioritize your water intake, use a pack with a hydration bladder and be sure to add electrolytes and eat salty snacks.
With hydration down, you’re set for a more enjoyable and safer hiking experience. I’d love to hear how these tips worked out for you, so don’t hesitate to share your experiences.
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