It’s important to bring water when you go hiking to replace the fluid you lose to perspiration, help keep you more alert, and flush waste products out of your body. Not bringing enough water can lead to discomfort, while bringing too much can slow you down. How much water do you need, and what’s the best way to carry it?
Drink Approximately One Quart Every Two Hours
If you’re actively hiking, drinking about one quart (32 ounces) of water every two hours is good. That’s a good rule of thumb based on my experience hiking year-round and in various climates. Depending on the temperature, humidity, and body weight, you might need more or less, but that’s a good estimate of what you’ll need to carry if you can’t refill on your route.
Water bottles are best carried where they are easily accessible on the outside of a backpack rather than being buried inside it. Backpacks with stretch side pockets are convenient, so you can reach back and grab a bottle to sip from while walking. Can’t drink and walk at the same time? Stop for a few minutes every hour and sip from a water bottle while you take a five-minute break.
How Long Will It Take to Finish Your Hike?
If you have a guidebook, it should give you a time estimate for your hiking route. If you just have a map, calculate the total distance of your hike. Divide that number by your pace in miles per hour. This will usually be somewhere between 1.5 to 2 mph. For example, I can usually hike 2 miles per hour on a flat trail. If my hike is 10 miles long, it should take me about 5 hours at that pace.
Do You Need to Drink Water?
No. You can drink any non-alcoholic fluid. Water is usually cheap and easily available, but you can drink tea or juice or add an electrolyte mix to your water to make it taste better.
What about Hydration Systems?
If you have a hydration pack or a backpack with a hydration reservoir pocket, sipping on a hose while you walk is very convenient for day hiking. It’s great because there’s such a low barrier to drinking, and having a hose connected to your shoulder strap is a constant reminder to take a sip. Buying a 3-liter hydration pack is a good size for a long day hike. Don’t fill it up fully if you don’t need all 3 liters.
Can you drink too much?
You can, but your body is pretty good at flushing extra fluids by making you pee. Peeing on a hike is normal, and you shouldn’t be ashamed to ask your friends to let you take a bio break on a hike. The color of your pee is usually a good indicator of your hydration level. If your pee is bright yellow or even brownish, you need to drink more water. If you habitually drink when you’re thirsty and eat a salty snack once in a while to replenish your electrolytes, you should be fine.
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