I see it all too often. Inexperienced hikers trudging out into the wilderness with almost nothing in the way of supplies. I’m just going to say it…THIS IS STUPID! Preparation is half the battle when it comes to completing a successful hike, and failing to do so can have grave consequences. That being said, today we’re going to focus on one little aspect of preparation. How much water should you bring on a hike?
The Importance of Water
Did you know that you could survive up to 3 weeks without food if you needed to? The human body is very good at tapping into it’s reserve fuel stores during times of fasting. This is NOT the case for water!
The longest you can go without hydration is roughly 3 days. And that doesn’t even take into consideration physical exertion or the environmental conditions like temperature, humidity, or altitude.
The Effects of Physical Exertion and the Environment on Hydration
Any type of physical exertion, like going on a hike, will increase sweat production which hastens fluid loss and dehydration.
High temperatures and high humidity also increase sweat production which can cause dehydration as well.
On the other hand, dehydration is still a big risk in the cold winter months as well. The air is drier in winter and this increases sweat evaporation which also leads to fluid loss and dehydration.
Effects of High Elevation
High elevation can also hasten fluid loss by a couple different mechanisms.
Increased Urine Production
First, you produce more urine at higher elevations due to hypoxia from lower oxygen levels. Increased urination is the body’s compensatory mechanism to excrete bicarbonate which increases respiratory rate.
Increased Respiratory Rate
Second, your respiratory rate increases at higher elevation from the mechanism above. This causes you to lose significantly more water through respiration at altitude than at sea level.
Decreased Thirst Response
Third, you have a blunted thirst response at high elevations which may trick you into thinking you aren’t dehydrated. This makes it very important to consistently drink water during high elevation activity. (Your thirst response is also blunted at cold temperatures so the same rule applies.)
So How Much Water Should You Bring?
The general recommendation for adults is to drink at least 2 liters of water per day. If you’re out hiking though, you may need more than that. A good rule of thumb is to bring about 1/2 a liter per mile you will be hiking. So if you embark on a 6 mile hike, you should bring 3 liters with you…
This is just a rule of thumb though and doesn’t account for the environment or how strenuous the hike is. More strenuous hikes or high altitudes may require you to hydrate more.
Water Adds Weight
Another thing to consider is the weight of the water you’ll be carrying in your pack. 1 liter of water weighs 1 kg or 2.2 pounds. Depending on the length of your hike, your water might really start to weigh down your pack.
Camelbacks or other water carrying packs may make it easier to carry water. The downside is they often don’t hold enough water, and are sometimes difficult to clean.
Alternatives to Carrying Water
If you don’t want the stress of adding pounds of water to your pack, here are a couple things to consider.
Hydrate before you hike. Drink a liter of water in the morning before you hit the trail. This can give you a hydration boost and decrease (slightly) the amount of water you’ll need to carry.
Drink from water sources. There are plenty of filtering devices and water purifying methods that are lightweight and effective at turning dirty water into clean drinking water. If you take a filter straw for instance, you won’t have to worry about lugging heavy jugs of water with you.
Caution: Only rely on water sources if you are absolutely sure they are available to you. Don’t head into the wilderness just hoping to find water.
Boil water to purify it. If you’re out camping and have equipment to boil water, this is an effective means of purifying it as well. A pot over a campfire will do the trick.
Conclusion
Hopefully this provided some clarity about how to stay properly hydrated out on the trail. I can’t stress enough how important it is to bring water with you while out hiking, camping, or trekking. As long as you follow these recommendations you should be just fine.
If you have any questions or comments about staying hydrated out in the wilderness, I’d love to hear them in the comments section below.
Stay Safe & Stay Alive!
Cody
The Wild Bites Back