How much water to bring backpacking and hiking is essential to your preparation. Sure, life can be grand when you’re out enjoying a hike for a few hours or a few days.
That’s because exploring the great outdoors, soaking in the scenery, and connecting with nature are some of life’s greatest pleasures.
That is, until dehydration kicks in. That’s a hiker’s worst nightmare. That’s the precise moment when your pleasure-filled journey takes a turn for the worst. (Been there, done that!)
Of course, you can prevent that by drinking cold water between water sources, but how much water should you carry (or filter) exactly?
Short Answer: 1 liter for every 2 hours (or 5 miles) of hiking.
As someone who hikes on the regs, I can tell you this:
Every person is uniquely different and won’t be in the same situation. Many things factor into how much water to bring on a hike. Lug around too much extra weight, and fatigue starts to kick in. Don’t bring enough water, and you’ll face heat exhaustion, dehydration, or worse.
Let’s jump into how much water to carry for your unique situation and some expert tips to prevent dehydration.
Table of Contents
How Much Water to Bring On a Hike
How much water for hiking depends on a number of factors, such as sweat level, body weight, temperature, and several other factors (more on that below). However, here are the most common answers for how much water to bring:
1 liter of water for every two hours of hiking
1 liter of water for every 5 miles (8km) of hiking
A half liter of water for every hour of hiking
These are just different ways of saying the same thing. Remember that these amounts are for moderate temperatures and moderate physical activity. You’ll need to adjust up or down accordingly.
How Much Water to Bring Backpacking
For backpacking trips, you should carry the exact same amount as you would for hiking, about one liter for every 5 miles (8km). You may also consider carrying excess water for cooking (dehydrated) meals. Whether you bring drinking water in a water bottle or opt to filter water along the way, these are the recommended amounts.
Keep in mind that every situation is unique, and you’ll need to calculate how much water you need to bring backpacking based on a number of factors.
Factors That Affect Your Water Intake When Hiking & Backpacking
Let’s go over some factors contributing to water intake for your unique situation so you can better calculate how much drinking water to carry.
Weight
Believe it or not, your body weight and composition significantly affect how much water you should bring when hiking. The more you weigh, the more water you must carry to stay hydrated.
By the same token, the better your physical shape, the less you’ll need to carry.
Why?
Because muscle retains more water than fat. This means the more muscle you have, the easier it becomes to stay adequately hydrated.
Age
Age is another factor that affects your hydration on the hiking trails. The older we get, the more water we require; our thirst levels will only decrease with age. That means hiking with one lone water bottle on a day hike will no longer be sufficient. Err on the side of caution and carry water suitable for your age and fitness level.
Distance
How far you go is the most critical factor. Obviously, the further you go, the longer it will take. The longer it takes, the more you’ll need to drink to stay hydrated. This is especially true if you encounter hot weather conditions or rugged terrain that may cause fatigue or require more breaks. The best thing to do is calculate your water requirement before you start hiking (see the next section).
Trail Difficulty (Intensity)
The difficulty and intensity of the hiking trip certainly play a role in your hydration levels. The more difficult the terrain and the more challenging the trail, the more exhausted you’ll be. The more you physically exert yourself, the more you’ll feel thirsty. This may require you to carry extra water. So, if you’re climbing steep mountains or scrambling for the better part of your trek, be sure to take enough water.
Trail Duration
How long you’re on the trail plays a major role in the amount of water to bring on a hike. To determine your trail duration up front, multiply the distance by your average hiking speed.
For instance, if you’re going on a 10-mile (16km) hike, and you hike about two miles per hour, it would be a safe assumption that you’ll be on the trail for roughly 5 hours (10 ÷ 2 = 5). For reference, the average hiker walks about 2.5 miles per hour.
In this case, you’ll want to come prepared and bring enough water for 5 hours.
Weather Conditions
As we stated earlier, the general rule of thumb for how much water to carry is about 1 liter for every two miles or 5 miles of hiking. However, that doesn’t factor in the heat on a hot day. If you’re walking in direct sun with no cover, you will sweat more, and fatigue will kick in sooner, causing you to take more breaks.
All this equates to more time on the trail and the need to carry a sufficient water suuply. If your hiking water bottle isn’t enough, you may opt to carry hydration packs. In any case, staying hydrated means ensuring you account for the weather so you can function properly.
Elevation
How high you climb, and the elevation of the trail will have an impact on your water consumption needs. A good rule is to sip some water every 15-20 minutes slowly. This is as opposed to chugging water, which may do more harm than good for staying hydrated. For example, when we were in Cuzco, one of the world’s highest cities, we ensured we had ample water for our trek. Higher elevation requires extra water, whether you’re experiencing cool weather or hot days.
Water Sources
Water sources along the trail are essential for preparing your water supply for hiking. It’s vital to familiarize yourself with the course ahead of time to know if the water sources are reliable and the distance between them. Knowing this may allow you to carry less water (and less weight) since you can bring a water filter or purify your water. A lack of water sources means you may need to carry more water and perhaps use a hydration bladder to have the proper amount for your trip.
How to Calculate Your Perfect Water Carry Plan
Now that we know what factors impact your water usage for proper hydration let’s put together a perfect water carry plan for any hiking trip.
Water Calculation Methods
To begin finding the correct quantity of water to bring for hiking or backpacking, you first need to familiarize yourself with the standard water calculation methods. Here are a few options:
- The Naismith Rule – The Naismith rule is a general rule of thumb for calculating distance that was created by a Scottish mountaineer in 1892 and has stood the test of time. It recommends using 20 minutes for every mile (or 12 minutes per kilometer). This suggests that it will take 3 miles (or 5km) per hour, plus you’ll add 30 minutes for every 1000 feet of elevation (300m). Add 10 minutes for every 1000 feet (300m) of steep decline. Subtract 10 minutes for every 1000 feet or 300m of gentle downhill descent. Adjust up or down for added weight, breaks, or other factors mentioned above.
- Average pace + elevation – Another (more accurate) method might be calculating your average speed ahead of time. Take a stopwatch with you and hike a mile. Be sure to notate your time. Consider doing it when you’re tired to have a more accurate pace. Once you have your pace, add 30 minutes for every 1000 feet of elevation as in the Naismith Rule.
For example, let’s say your average pace is 30 minutes per mile and you plan on hiking 12 miles and climbing 2000 feet in elevation to complete the hike. It should take you 7 hours in total. With the Naismith rule, it would take you 5 hours.
Once you know how far you’ll go and how long your walk is, we can bring the appropriate amount of water.
Water Requirements For Popular Distances And Times
Below are our minimum requirements for the proper amount of water to carry based on time and popular distances. This assumes moderate activity and temperature. Remember to always err on the side of caution and bring more than is necessary and/or a water filter. It’s best not to spoil your good time and avoid the dangers of dehydration.
| Hiking Distance (Miles) | Hiking Distance (Km) | Duration (Time) | Water Required (Liters) |
|---|---|---|---|
| 1 | 1.6 | 20 Minutes | 0.2 |
| 2 | 3.2 | 40 Minutes | 0.3 |
| 3 | 4.8 | 1 Hour | 0.5 |
| 4 | 6.4 | 1 Hour, 20 Minutes | 0.7 |
| 5 | 8 | 1 Hour, 40 Minutes | 0.8 |
| 6 | 9.6 | 2 Hours | 1 |
| 7 | 11.2 | 2 Hours, 20 Minutes | 1.2 |
| 8 | 12.8 | 2 Hours, 40 Minutes | 1.3 |
| 9 | 14.4 | 3 Hours | 1.5 |
| 10 | 16 | 3 Hours, 20 Minutes | 1.7 |
Adjust Water Requirements Based On Conditions
Always remember to adjust based on the factors that impact water intake. Here are some suggestions.
Bring extra water for:
- Your body type
- Your Age
- Your Fitness Level
- Hot weather conditions
- Intense hiking
- Your sweat rate
- Your thirst level
- cooking (dehydrated) meals
- Longer duration
- Further distances
- Higher elevation
- Difficult terrain
- Carrying heavy weight
Bring less water for:
- Reliable water sources along the route (water fountain, stream river, creek, etc.)
- Mild weather
- Lower intensity
- Shorter duration
- Shorter distances
- Flat ground
- Plenty of shade or cover
11 Healthy Hydration Tips to Avoid Dehydration
Dehydration is a smart hiker’s biggest nemesis. Here are some tips to help you stay hydrated and prevent a bad experience on the trail.
- Hydrate Beforehand – Drink water before the hike and pre-hydrate. It’s best to start drinking water hours before the hike. Even better if you start the night before by consuming at least one water bottle right before bed.
- Identify Water Sources – Planning ahead is a big part of being a smart hiker. Check the map and identify all the water sources ahead of time, as well as the distance between each one. This will allow for the proper water supply to keep you hydrated.
- Bring Electrolytes – Bringing electrolyte replenishment, like Gatorade powder or hydration tablets, is always a good strategy. This will replace electrolytes like sodium and potassium, which get perspirated during the hike. After filtering water, you can also add electrolytes to your hydration pack or insulated water bottle.
- Sip, Don’t Chug – Ensure you have plenty of water for hiking by sipping your water slowly. This is as opposed to chugging it all in one go, which can cause frequent bathroom breaks. Not only that, but you don’t want to exhaust your water supply early on the hike when you still have quite a distance to go.
- Drink Water Even In Cold Weather – Just because it’s not hot out doesn’t mean you need to drink any less. You can get dehydrated in any weather condition. Stick to one liter per hour to avoid dehydration—two liters of water for strenuous activity.
- Wear Sunscreen – Any avid hiker will tell you that the sun can be brutal on a hot day. To avoid sunburns, which lead to dehydration, apply enough sunscreen before your day hikes. In fact, it should be a vital part of your first aid kit.
- Dress Appropriately – Just as essential as sunscreen is bringing proper attire. A long jacket can help to protect your skin from the sun and keep you warm in cool weather. Getting sunglasses, a hiking hat, and other forms of protection is also a bright idea.
- Keep Your Water Bottle Handy (And Cold) – Ensure your water bottle is easily accessible for hydration. As the old saying goes, if it’s out of sight, it’s out of mind. You’ll want to keep it nearby unless you’re drinking from a water source. Bring water with ice in it to keep it cold as well. This can be helpful on a particularly sunny day.
- When In Doubt, Know Your Route – Planning and preparation are essential for any long hike. Knowing your route prevents you from getting lost, which consumes more time and water. Calculate your speed ahead of time to prepare your water requirements properly.
- Pace Yourself And Take Breaks – Hiking is about getting offline and connecting with nature. It’s not a race. Remember to take adequate breaks and pace yourself.
- Continue To Hydrate Post-Hike – To prevent post-hike dehydration, ensure to keep drinking water well after the hike is over. Remember, you’re not out of the woods yet, even if you literally are.
What Are The Signs And Symptoms Of Dehydration?
Dehydration can be a major cause for concern when out on the trail and should be prevented at all costs. If you’re out hiking, look for these warning signs and symptoms in yourself and your fellow hiking friends and address them immediately.
- Headaches
- Dizziness
- Fatigue
- Nausea
- Cramps
- Exhaustion
- Disorientation
- Dark Urine
- Thirstiness
- Dry Mouth
- Stumbling & Mumbling
How to Treat Dehydration Symptoms
Dehydration can be hazardous to your health if not treated promptly and properly. Ensure to do the following to treat dehydration symptoms to prevent further escalation.
- Stop hiking
- Find a cool shaded area
- Sit down and rest
- Slowly sip water to rehydrate (Do NOT guzzle or chug)
- Add electrolytes, sugar, salt, or sports drinks for faster recovery
- Lower your body temperature: use a wet cloth or pour water over your head
- Don’t start moving again until symptoms fade
- Seek medical attention if symptoms worsen
Is There Such Thing As Too Much Water Consumption?
Just as dehydration can occur, so can overhydration. Overhydration happens when too much water is consumed, leading to hyponatremia, also known as water intoxication. When this happens, it dilutes your sodium levels, causing them to drop below normal and throw your electrolyte levels out of balance.
This waters down your bloodstream and causes nausea, vomiting, fatigue, and may cause problems with brain and kidney function. This is less common than dehydration, but it’s something to be aware of.
Always carry electrolyte replacements like GU energy Chews or MiO Water Liquid Enhancer to be safe.
Methods for Carrying Water: Bottles, Backpacks, And Reservoirs (Oh My!!!)
If you’re looking for something more than your standard hiking water bottle, you have a few options. Bottles are preferable for shorter trips like a day hike for a few hours or so or for longer trips with plenty of reliable water sources to refill along the way. There are three types:
- Hard-Sided Water Bottles – Hard-sided water bottles are great because they are made of durable plastic that won’t break when you drop them. This is important if you just take a water bottle as your daily supply. The benefit of this is that you can boil water on your camping stove and store the hot water, which can also keep you warm and cozy on cold nights.
- Collapsible Water Bottles – Collapsible bottles are more convenient because they are lightweight and easily fit into compact spaces. This is why they’re a popular choice for backpackers. The downside is that they’re not as durable and can be punctured by sharp objects.
- Soft Water Bottles – The most convenient option is the store-bought soft bottles. They’re even lighter weight than the collapsable bottles and can be refilled easily on trails with lots of water sources. However, I don’t recommend them for shorter trips.
Hydration reservoirs are a good option for longer trips or routes that don’t have an abundant water source. Also known as hydration bladders, hydration backpacks, or Camlebaks, hydration reservoirs allow you to be hands-free for photography and carry many more liters of water and additional supplies.
Alternatives to Carrying Water (Filtration And Purification)
So let’s be real for a moment. If you’re going on a multi-day trip where you’ll be camping on the trail and backpacking along the way, there’s no way you can carry your entire water supply.
In case you were wondering, water is heavy. It weighs 1kg, 2.2lbs, or 35.2 oz per liter of water. That adds up quickly.
Fortunately, there are other alternatives to drinking plain water. Water filters or purifiers can help you treat water before you drink to remove the contaminants and bacteria.
Here are a few options:
How much water do I need for hiking?
You should have at least 2 liters per hour of hiking
Final Thoughts On Water Consumption
So what have we learned?
It’s best to be a Smart Hiker and plan ahead of time. Stay hydrated and avoid the dangers of dehydration by knowing the water sources on your designated route (if any), calculating your distance and trail time beforehand, and understanding precisely how much water is needed for your hiking or backpacking trip. Of course, it’s better to err on the side of caution and bring a little extra.
Have fun out there!
