How Much Water For Hiking
Every hiker and backpacker knows that one of the most important things to carry on a hike is water. Just about everyone you see on the trail is carrying a water bottle or a hydration pack. While we all know we should bring water, it can be hard to know how much water to bring for hiking.
While the exact amount will vary by person and by trip, there are some guidelines for helping you determine how much water you need for hiking. We’ll go over those guidelines below. We’ll also cover some tips on how to keep yourself hydrated and recognize when you it is time to drink more.
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The Importance of Staying Hydrated
Water makes up around 55-60% of our bodies, so it makes sense that it would play a big role in keeping our bodies functioning properly. This is especially important when you are doing physical activity. When you sweat you lose body fluid and you need to drink more in order to replace that fluid.
If you deprive yourself of water, your body may have difficulty regulating temperature, digesting and absorbing nutrients, and balancing your hormones, among other things.
There are some negative effects of water deprivation that make it especially important for hikers and backpackers to stay hydrated. For instance, not drinking enough water can impair your decision-making abilities and concentration. This puts you at greater risk of getting lost or injured on the trail. Lack of water can also slow and impair muscle contractions, so you may feel more aches, pains, and cramping.
For all these reasons and more, it is important to educate yourself on how much water you need for hiking and backpacking.
How Much Water for Hiking
How much water you need for hiking can depend on a variety of factors. The length of your hike, how warm the weather is, how intense the trail is, how heavy your backpack is, and how much you are sweating can all play a role in how much water your body will need. Not to mention your size, sex, and fitness level.
So it’s tough to say exactly how much water to have for hikingbut we’ll go over some guidelines for estimating your water needs.
According to the US National Academies of Science, Engineering, and Medicine, a typical day the average man will need around 3.7 liters and average woman will need 2.7 liters. This is a good starting point, but you’ll need more than that when you are exercising.
For proper hydration before, during, and after activity such as hiking, we recommend following the American Council on Exercise guidelines:
- Before Activity: Drink 17-20 ounces of water 2-3 hours before, then another 8 ounces 20-30 minutes before
- During Activity: Drink 7-10 ounces every 10-20 minutes
- After Activity: Drink 8 ounces within 30 minutes of finishing
Tracking whether you are adhering to these guidelines can be challenging when you are hiking or backpacking. So let us break it down in a way that will be more intuitive for a hiker:
- Before a Hike: Drink one and a half standard sized water bottles in the 2 hours before you start hiking
- During a Hike: Drink enough so that a 3 liter water reservoir is empty in 3.5 hours (or a 2 liter is empty in 2 – 2.5 hours)
- After a Hike: Drink at least one half of a standard sized water bottle
If you are day hiking, plan to bring two water bottles in the car and one 3 liter water bladder for a 5-8 mile hike. If you are backpacking, plan to refill your water bladder at least every 2-3 hours depending on it’s size.
Signs of Dehydration
How do you know if you’re not drinking enough water on a hike?
There are levels of severity to dehydration. There is early dehydration, where you are just starting to experience some of the symptoms but can easily and safely rehydrate yourself. Then there is severe dehydration, where you have been dehydrated for a while and may require medical attention to recover.
To avoid getting to the point where you’ll need medical assistance, it’s important to recognize the signs of dehydration early and act immediately:
- Headache
- Lightheadedness
- Feeling tired
- Dry mouth
- Dark urine
- Peeing less than 4 times a day
- Cramping
- Difficulty concentrating
- Feeling thirsty
Tips for Staying Hydrated While Backpacking
- Have a Good Water Filter – When you’re backpacking or even just going on a long day hike, you won’t be able to carry all the water you will need. A good water filter, like one of these, allows you to get drinkable water from streams, lakes, or rivers that you come across.
- Carry a Hydration Reservoir – Hydration reservoirs aren’t considered essential pieces of gear, but they do encourage proper hydration. They make accessing your water easy and convenient. You don’t even have to break your stride to take a sip! Find our favorite hydration reservoir here!
- Plan Refill Stops – You should be very familiar with the trail you are exploring prior to your hike. Make note of how many water sources are available along the trail. If they are sparse, make a point to stop and refill at each of them. This is especially important for backpackers – always refill if you are uncertain there will be water ahead.
- Electrolytes – In order to make the most out of the water you drink, add some electrolytes to your water. These help direct water to the parts of your body that need it most and help maintain optimal fluid balance. When you sweat, you lose electrolytes, so it is important to replenish them. Find our favorite electrolyte mix here!
- Limit Caffeine – Caffeine is great for giving you that push in the morning. However, it can also dehydrate you due to its diuretic properties. If you have your coffee every morning of your backpacking trip be sure to drink an additional cup of water for every 100 milligrams of caffeine you consume.
Conclusion
Estimating how much water to bring for hiking can be tough. Hydration needs can vary quite a bit from person to person. However, following general guidelines can help assure you are giving your body what it needs. On your next hike, be sure to drink enough water to drain a 3 Liter bladder every 3.5 hours, enrich some of your water with electrolytes, and watch out for symptoms of dehydration.
Photos by Bluewater Sweden on Unsplash
