How much water should you bring on a hike? (2023)

How much water should you hike with?

Once you've calculated the amount of time you expect to be on the trail, you should aim to carry enough water to allow yourself 250ml of water per half hour on the trail or one liter per two hours of hiking.

If you want to use your backpack, either opt for a hydration pack backpack or a daypack that has side pockets big enough to hold your water bottle. You can also get a hiking fanny pack with water bottle holders. It's important to be hands free while hiking, so easy access water pockets are ideal.

Every hiker must bring sufficient loads of water, because dehydration is a very real possibility when hiking – especially during the summer or dry season. While its effects are usually mild, dehydration can also lead to fatigue, headache, confusion, and more severe illnesses or injuries, and thus must be avoided.

Water is heavy - over 2 lbs per liter. Considering you will only carry about 2 lbs of food per day, water can add a serious amount of weight to your pack. And only when you have a loaded pack with lots of trail to cover and a questionable water source ahead, do you begin realize how thirsty you are.

Water is one of the densest things we carry, so weight distribution is important. Try to carry water as close to your center of gravity as possible (close to your body, not the back of your pack) and balance the weight side-to-side. Side Pockets: Many backpacks have side pockets that fit water bottles.

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.

Generally, the amount of water you should drink on a 10-mile hike is approximately 0.5 liters (17 ounces) or 2 cups of water for every hour of hiking with moderate temperature in typical terrain. Depending on the terrain surface, weather, and the speed you walk, you may need to drink more than 2 liters (68 ounces).

Water helps your body:

Keep a normal temperature. Lubricate and cushion joints. Protect your spinal cord and other sensitive tissues. Get rid of wastes through urination, perspiration, and bowel movements.

In warm to hot temperatures, people can survive for weeks without food, but for only 3 or 4 days without water.

Drink water 250 ml (8 ounces) every 30-60 minutes – or when you feel thirsty. This means that on a 4 hour hike, you'll likely drink between 1 and 2 liters, in addition to what you drink before and after your hike.

How much water should I bring on a 2 day hike?

So, how do you strike a balance and carry the right amount of water for your hike? A rule of thumb that many backpackers go by (including myself) is to carry 1 liter of water for every 2 hours of hiking. Of course, you may have to adjust this formula depending on what conditions you're hiking in.

The length of time that it takes to lose water weight depends on how much water you're retaining, the cause of the water weight gain, and the action taken to lose it. If you have one high-sodium meal and then return to normal, healthy dietary habits, you'll likely return to your normal weight in 1-2 days.

Fast facts on water weight:

Water levels can make a person's weight fluctuate by as much as 2 to 4 pounds in a single day. Severe water retention can be a symptom of heart or kidney disease. More often, it is temporary and goes away on its own or with some simple lifestyle changes.

As fluid intake increases, the amount of urine made will increase along with it. Because the bladder can only hold so much fluid volume, increasing water intake will increase the frequency of urination, and may make people with an overactive bladder more likely to leak.

“In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.

If you're not sure you're drinking enough, check the color of your pee. Clear or pale yellow means you're all set. Darker means you need to drink up.

You should bring a minimum of 0.5 liters of water for every mile that you plan to hike. However, the amount of water you should bring may increase depending on the length of trail, type of terrain, elevation change, weather conditions, and your personal hiking speed.

Water for hiking: how much water to bring on a hike

The age-old rule of thumb regarding the quantity of water needed to keep ourselves healthily hydrated on the trails is that we should carry one liter of water for every 2 hours of hiking.

Generally, the amount of water you should drink on a 10-mile hike is approximately 0.5 liters (17 ounces) or 2 cups of water for every hour of hiking with moderate temperature in typical terrain. Depending on the terrain surface, weather, and the speed you walk, you may need to drink more than 2 liters (68 ounces).

How much water do I need for a 2 mile hike?

Q: How much water should I bring for a two-mile hike? A: Two miles might not sound very strenuous, especially during a cool autumn day. Still, no matter the weather, you're going to get thirsty. Plan to drink about 16 ounces for every hour of hiking.

A pack that is anywhere in the 35 to 50-liter range is usually an ideal size for a one to three-day hike. This volume will give you more than enough room to take along the necessities for life on the trail while not burdening you with extra weight and bulk.

However, there are recommendations for total water intake, which includes water consumed through all foods and beverages, such as plain water, fruits, and vegetables. A total daily intake of around 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men can meet most adults' needs (19).

For example, most people hike 2 miles per hour on an average hike. If you are walking a five-mile loop through moderate, you should allocate 2.5 hours for the hike. Likewise, a 7-mile hike will take 3.5 hours, while a 10-mile hike will take 5 hours.