How much water should hikers drink? (Compass Points Media / flickr)
The Blue-Eyed Wonder (i.e., my lovely wife) has joined me on 10 day hikes since we started dating in 2007. Out of those 10 hikes, I would say only three of them she enjoyed from beginning to end and would happily come along, again.
The other seven? Near disaster, resentment filling her eyes as they emote an angry message dart in my direction – How could you subject me to this torture?!
One thing I’ve noticed is that her enjoyment of the outdoors seems to have a direct correlation to how much water she’s had to drink. I’d say out of the seven hikes she’s disliked, all of them came during a warm to sultry day and she dealt with mild dehydration.
Hydration is a major factor in the enjoyment of hiking and the outdoors.
“Humans are bags of water,” wrote Tod Schimelpfenig and Linda Lindsey in the NOLS Wilderness First Aid book, noting how a majority of our bodies and blood are composed of H2O. Lose too much of your body’s water, and you open yourself up to some serious problems like dehydration, heat stroke, hypothermia and even death.
So how much water should you drink when you go hiking?
NOLS suggests three to four liters a day at a minimum, about the size of a large CamelBak bladder. Jason Stevenson, author of the Complete Idiots’ Guide to Backpacking and Hiking, suggests drinking at least half a liter of water per hour and more if conditions are causing you to sweat like a sprinkler.
Consider drinking more water if you are in high altitude country like the Colorado Rockies because altitude afflictions like acute mountain sickenss can be linked to dehydration. Also, if you are reading this during the winter time, cold weather can sap your hydration fast because conditions during the winter months are drier. Consider drinking more water than the minimum mentioned above if you are out during winter.
Before you even arrive at the trail head, drink drink drink drink. The best way to combat dehydration is to get hydrated before you even but a boot on the trail.
{ 3 comments… read them below or add one }
Great post! Short, sweet, and to the point. Being that our bodies are up to 70% water, keeping hydrated really is important! Yet some hikers and backpackers can’t seem to figure this one out. “NOLS suggests three to four liters a day at a minimum, about the size of a large CamelBak bladder.” Even I have problems forcing myself to drink this much water while hiking, but I can tell that it’s worth it after I do. But one of the most important things I’ve learned is that if you wait to drink when you get thirsty, you are already dehydrated.
Drinking plenty of fluids on the trail is so important! Thanks for this article, I know I learned a few things from it!
I agree with Colton, great post. I am the opposite. I find that I drink more when I am hiking. It’s harder for me on days when I am working. I try to load up before I hit the trail and then continue at regular intervals throughout the hike. I recently had my first experience with running out. We did a 14 mile hike in Sedona, starting early. I ran out of water with about a mile to go. I carry a 100 oz bladder. So I guess I need 100 oz for 13 miles! Always good to have a little extra though.
Hydration is specific to the individual. I agree that most people should drink lot of water and carry more than they think they need. One never knows what might happen. That being said a friend of mine never drinks. He doesn’t even carry water. He did the Mountaineers Route to Mt. Whitney, up and down, in one day without water. I know because I was with him. The human body is amazing.