Hydration Before, During and After Hiking

The body is designed to be partially fueled by fluids. For men, the need is around 3.5 liters of water or other fluids per day. This equals to 15.5 cups. Women need about one liter less per day or around 11.5 cups. If you’re hiking, the necessary intake is always more. Hiking and water go hand in hand—neglecting hydration can lead to fatigue, cramps, and even dangerous conditions like heatstroke or hyponatremia.

Start Hydrating Before Hitting the Trail

The best thing you can do is bring water and drink quite a bit of it several days before and the morning of your hike. Some hikers call this method, ‘camel-ing up’. This simple task preps the body ahead of hike, hydrating everything from the organs to your veins.

Preparing the body with extra fluids can also help remove any unnecessary wastes, regulates body temperature, lubricates joints and protect any sensitive tissues within the body. These are all necessary things that need to occur in the midst of your hike.

If you’re not used to drinking 3 liters of water a day, begin by drinking 2 or 3 liters per day, starting a week before the hike. As you become a more avid hiker, you can learn to hydrate in larger increments prior to hiking or backpacking. Hydration is not only helpful and necessary when hiking, it’s a part of a living a healthy lifestyle as well.

What to Drink Before Long Walks

Many wonder what to drink before long walks—the best choices include plain water, electrolyte-infused drinks, and herbal teas. Avoid alcohol and caffeine in excess as they can dehydrate you.

Preparing the body with extra fluids can help remove waste, regulate body temperature, lubricate joints, and protect sensitive tissues. If you’re not used to drinking 3 liters a day, start slowly and increase your intake. Hydrating properly is key before hiking and fishing trips or high-elevation treks.

Understanding Elevation Changes and Hiking

Now, if you’re planning a backpacking trip in the mountains or a day hike at higher elevation, your body will quickly feel the strains of it if not properly hydrated and  the hiking water strategy changes drastically. The higher the elevation, the more water is necessary to keep your body moving. Believe it or not, being hydrated before reaching higher elevations can even improve the quality of your hike, keep your muscles moving more fluidly and your body won’t be straining as much to complete the task.

How to Carry Water Smartly

Choosing the best way to carry water backpacking is key to comfort and efficiency. Depending on your preference and route, there are several options:

• Water packs for hiking
• Water bottle holders for hiking
• Water bottle strap for walking
• Hyperlite water bottle holder
• Water bottle carriers for hiking
• Water bottle lanyard
• Water backpacking

Each has benefits—some offer hands-free use, others are ultra-light for long-distance hikes.

Best Way to Carry Water While Hiking

If you’re wondering how to carry water when hiking, think about accessibility. Bottles should be easy to reach and refill. Hydration packs are great for dehydration safety tips like drinking small sips frequently.

Don’t Be Overconfident – Continue Water Intake

Yes, it can be frustrating to stop your hike and refill your water. It can interrupt your hiking rhythm and feel like you’re losing precious time. However, if you fail to do this and are lacking water, the pace you’ll be hiking at will be much slower overall. You need to understand how much water to bring hiking based on the trail’s difficulty and weather.

How Much Water to Bring on a Hike

The general rule is half a liter of water per hour of moderate activity in moderate temperatures. But how much water per mile hiking also depends on elevation gain, temperature, and body size. Use a hiking water calculator to estimate.

If you know there is a water refill somewhere along the way, check with other hiker friends to make sure it’s stocked before your adventure. You don’t want to be halfway through a long hike and realize the water refill source is not available or reliable.

If water sources are unreliable, carry filtration tools. You’ll want to know how much water per day backpacking and how much you can realistically carry. A good strategy is how much water to carry backpacking versus how much to purify along the trail.

End the Day with More Fluids

If you’ve just finished up a hike and are back at camp or on your way home, don’t assume that you’re done hydrating. Keep some extra fluids in the car so you can drink on your ride home or immediately fill up water when you’re at camp. This is essential. After the body has worked itself, it needs water to heal muscles, tissues, and organs. Some hikers swear by a daily allowance water bottle to track intake throughout the day.

Don’t Forget Food, Especially Salty Food

When you exercise, your body sweats to help keep you cool. But along with that sweat, your body releases critical salts. If you drink a lot and fail to replenish your body’s salts, you run the risk of creating a dangerous electrolyte imbalance called hyponatremia. This is a serious medical condition that can result in debilitating cramps, comas, and, in extreme circumstances, death. But it’s a relatively easy condition to avoid as long as you stay well-nourished during your hike. Knowing how much salt per litre of water for hydration is a smart move—typically about 1/4 to 1/2 teaspoon per liter. Salty snacks such as pretzels or potato chips are perfect for maintaining proper electrolyte levels and will help keep you feeling great.

Drinks for Hiking

Best drinks for hiking include electrolyte mixes, coconut water, and broth-based drinks for salty content. Hydrating wisely prevents emergency hydration situations

At the end of the day, it’s important to be in tune with your body and listen to what it needs during a hike or backpacking adventure. If you start to feel extra thirsty or lethargic, you’re likely short on fluids. Camel-up before your hike, consume a good amount of water, along with food and electrolytes, during your hike and afterwards.

Common Hydration Questions Answered

How Much Water to Take Hiking?

Aim for about 0.5 to 1 liter per hour depending on intensity and climate. But for longer hikes, plan how much water for hike and how much water for hiking per day more precisely.

How Much Water to Take Backpacking?

For multi-day trips, plan how much water to bring backpacking and locate refill stations. Don’t forget how much water to bring camping if you’re staying overnight.

How long is a 1-hour hike?

This depends on terrain. A flat trail might be 2–3 miles, while rugged elevation can cut that in half. Factor in how long it takes to hike 20 miles if planning an all-day trek.

Can Snow Hydrate You?

Yes, but it must be melted and ideally filtered. Eating snow lowers your body temp and can dehydrate you faster. Use it only in emergencies or with proper equipment.

Stay Hydrated—Anytime, Anywhere

Even when resting, it's vital to hydrate. If you're camping or taking a break, how to stay hydrated at night includes sipping water before bed. In winter, knowing how to stay hydrated in the winter is just as critical.

Final Thoughts: Be Ready, Be Hydrated

Use this guide to determine how much water to carry hiking and when to drink. With tools like my hydrate reminders and a 7-litre water supply on long treks, hydration becomes second nature. Whether it’s a quick nature walk or an intense expedition, always remember: be ready and be hydrated.

Planning your next adventure? Check out our hiking trips for expertly planned routes and hydration support every step of the way.