6-minute read
Key takeaways
- Hydration is crucial: Staying hydrated is vital when hiking. Sip water frequently rather than gulping it down. If you are dehydrated your urine will become are darker yellow. As a general rule you need hald a liter of water per hour.
- Water is heavy: Weighing over 2lbs (1kg) per liter, means that carrying water can be tiring. If you pre-hydrate before heading out, and also keep extra water in your car, then you can carry a litte less water with you. Water can be carried in bladders or bottles.
- Finding water: If you plan ahead and expect to find water sources during your hike, be sure to take adequate water filtration and purification systems with you to clean the water before drinking.
In a hurry? Jump to a section:
How to hydrate properly
Dehydration
Options for carrying water
Sourcing natural water
Filtering and treating natural water
FAQs
How much water per day when backpacking? This guide will tell you how to figure that out. Plus, essential information about hydration, and the best way to carry or source the water you need for your hike. If you want a quick answer – drink half a liter per hour, or double that if it’s hot and humid.
I regularly hike in hot and humid climates, so I’m accustomed to needing lots of water for my hikes. Personally, I carry bottles. But I spent a week researching other methods of carrying water, so I could provide you with all the options. I’ve also put together expert advice on sourcing and purifying water.
Other guides tell you to drink water or sports drinks, but they don’t mention natural alternatives that are excellent for hydration and restoring minerals. Read on to find out more about how to stay hydrated when hiking.
How to hydrate properly
Staying hydrated starts before your feet hit the trail. Drink a couple of glasses of water in the two hours before you head out. Carry on drinking water after you get home. Avoid tea, coffee, sugary soda and alcohol too, because they will dehydrate you. Health authorities explain why you shouldn’t drink soda to hydrate.
The basic rule is, that for every hour you hike, drink half a liter of water – even in winter. If it’s hot and humid, drink double. I always take half a liter more than I need in case I fall and injure myself, or in case I spill some.
Tip! Keep spare water in your car, so as soon as you’ve finished your hike you can grab a drink back at your vehicle.
So, to calculate your water needs, you first need to figure out how long your hike will take. It takes about 20 minutes to walk one mile, but add an extra hour for every 1,000 feet you’re ascending. Will you be stopping to take photos and look at wildlife? If so, bring enough water for the total time of the hike including stops.
Tip! If you’re hiking above 8,000 feet, drinking more water at high altitude may also protect against altitude sickness.
Sip water, don’t gulp it. Studies show sipping water means you retain it for longer. If it’s hot and sunny, seek out shade, and wear a hat and sunscreen.
If you’re sweating, you’ll lose minerals such as sodium, chloride and potassium. So, rather than only drink water, also drink a sports drink with electrolytes. For a medical expert’s guide to electrolytes see Shawn Dolan PhD’s explanation.
More natural than a sports drink are coconut water or juicy fruits. Coconut water is effective at rehydrating the body. Fruits that contain high levels of water are also good (don’t rely on fruit alone): watermelon is 92 percent water; strawberries 91 percent; cantaloupe 90 percent; peaches 89 percent; oranges 88 percent; and cucumber 95 percent water (yes, a cucumber is a fruit!). Snack foods containing sodium, potassium, calcium and magnesium can restore your mineral levels. Nuts, such as lightly-salted almonds are a good option.
Tip! Before buying a sports drink or hiking snack food, read the label. Opt for healthier brands that don’t contain too much sugar or, in the case of sports drinks, artificial dyes.
Dehydration
The first symptoms of dehydration include a lack of energy and a dry mouth. Serious dehydration can cause cramps, headache, nausea and the inability to think straight. Dehydration can cause your urine to be an intense yellow or orange color. Ideally, your urine should be a pale-yellow color and have no odor. Note that vitamin B12 can made urine yellow, and beetroot can make urine dark pink. So, depending on what you’ve eaten, your urine may or may not be a good indicator of your hydration level.
If you drink too much you can become over-hydrated (hyponatremia). It’s very rare for anyone on a day hike to suffer from over-hydration. Hyponatremia is more likely to occur in high performance endurance athletes. The symptoms are similar to the effects of dehydration: tiredness, headache and nausea. If you stick to our guidelines on hydration, there’s little chance of over-hydrating.
Options for carrying water
Water is heavy. One liter weighs 2.21 pounds. If you want to carry all your water, use water bottles or hydration backpacks or waist packs. Or, carry less, and source the rest along the way (see how below). If drinking from natural sources, take water purification tablets and a water filter with you.
Bottles
Hiking water bottles have many variables. Rigid, more durable bottles weigh the most. Soft-sided or collapsible bottles weigh the least, but are not as tough. Insulated bottles keep liquids hot or cold, but they are also among the heavier options.
You can buy a bottle with a built-in filter, or a straw. Some bottles are compatible with screw-in water filters. Many have the cap attached, which prevents you from losing it. And you can choose a wide or narrow mouth.
Most bottles for hiking are stainless steel or plastic. Thankfully, these days most plastic hiking water bottles are BPA-free. When choosing a water bottle, decide if you want something light, or if you prefer to keep drinks hot or cold. Do you prefer to drink without stopping to take your bottle out of your backpack? Consider a hydration backpack instead.
Tip! Whatever method you use to carry water, check for leaks before you set off. Always take backup water purification tablets.
Hydration backpack
A hydration pack is like a backpack, but with a water reservoir inside. They have a tube that allows you to sip without having to stop walking. Hydration packs include space for your other kit.
You can also slip a water reservoir into your regular backpack as there is usually a pocket. They are harder to refill from a natural water source and more difficult to clean. You also can’t see how much water you have left.
Hydration waist pack
A hydration waist pack is a great idea if your shoulders get sore from carrying a heavy backpack. They usually contain a bottle and not a water reservoir. They are best used for shorter hikes because they don’t have much space to store other kit.
Sourcing natural water
You must map out the location of the water sources and the distance between them before you set off. If you’re hiking in a managed park, call the ranger to ask about any water issues. Check water reports. Examples include, the Pacific Crest Trail Associations (PCT), the Arizona Trail Water Report, and the Continental Divide Trail (CDT) – if you are hiking in any of these areas. To find updated information on natural water resources in managed parks, search for the park’s website and either check the relevant page, or call the park directly.
Climate change is causing droughts in some areas. Don’t assume that water sources marked on maps will be there. Wherever you are in the world, always seek local expert knowledge about water sources.
Not all natural water sources are safe to drink. When searching for water, avoid stagnant standing water and choose flowing water. Bogs and ponds will have higher levels of algae, bacteria and parasites. Avoid water if animals have been in it or near it. They will have been defecating!
Don’t drink naturally sourced water without filtering or purifying it first.
Filtering and treating natural water
If you don’t purify natural water before drinking, you risk getting sick from bacteria, parasites, algae, viruses and other contaminants. Symptoms after drinking contaminated water include diarrhoea, vomiting and stomach cramps.
There are several ways to purify water for drinking and each has pros and cons. It’s advisable to always have a backup method.
The Centers for Disease Control (CDC) has more details information about contaminants in backcountry drinking water and also a handy PDF of water treatment options for hikers.
Filters
Filters remove common parasites such as Giardia and Cryptosporidium. Some can remove bacteria, but they don’t all remove viruses.
Purification tablets
Purification tablets are easy to carry, but you do have to wait at least half an hour before the water is drinkable. Read the label, as not all tablets kill all micro-organisms. These tablets usually contain chlorine or iodine, which deactivates bacteria, viruses and parasites.
The CDC warns that you should not drink water disinfected with iodine if you are pregnant, have thyroid issues, or sensitivity to iodine. Don’t use iodine purification repeatedly.
Boiling water
If you’re camping and can boil water, that will kill bacteria, parasites and viruses. Though boiling water won’t remove any chemicals. Boil for at least one minute, or three minutes if at high altitude.
UV pen
UV light will kill bacteria, viruses and parasites in water, but does require clear water to be effective. UV pens work best with wide-mouth bottles and can clear 0.5 – 1 liter of water. They only work with batteries.
What else do I need to know?
You can avoid dehydration on the trail if you follow our advice. You’re reading this to learn how much water per day when backpacking. Remember to drink at least half a litre of water per hour while hiking. Now you’re armed with all the knowledge you need to choose the best way for you to carry or source water on your hikes.
FAQs
How much water should I carry for a day hike?
For a day hike, it’s recommended to carry about 1.5 liters of water, especially if you have access to refill points along the way. If it’s hot, carry at least 2.5 liters.
What if I run out of water during my hike?
If you run out of water, look for natural sources like streams or lakes, but ensure to purify the water before drinking to avoid contaminants.
How do I stay hydrated in hot weather?
In hot weather, increase your water intake and drink regularly in small sips. Avoid waiting until you’re thirsty, as dehydration can occur quickly in high temperatures. It’s a good idea to add rehydration powders to your water, or incorporate coconut water to replenish minerals lost through sweating.
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