Hey y’all! I’m Andy Kihl and when I’m not running Green Cove Tactical you can find me out on the trail, boots dusty, and water bottle in hand. Staying hydrated while hiking or backpacking is no laughing matter—I’ve seen even experienced hikers cramp up because they underestimated the importance of water. Whether you’re planning a day hike or a week-long trip let’s get into what it takes to stay hydrated without turning your pack into a waterlogged mess.
Why Hydration Matters
Your body needs water to keep it running. Full stop. On the trail, your hydration needs increase because of exertion, sweat, and exposure to sun and wind. Dehydration creeps up on you faster than a raccoon sniffing out snacks at your campsite. Symptoms range from mild fatigue to dizziness or worse heat exhaustion or heat stroke.
To avoid becoming a cautionary tale you’ve got to know your water needs. A general rule of thumb? About half a liter per hour of moderate activity but remember it’s not a one size fits all scenario. Weather, altitude, and the intensity of your hike will change the equation. Have you ever underestimated your water needs and regretted it? Trust me it’s not fun.
Planning Ahead: Water Sources and Strategies
Before you head out the door know where your water is coming from.
- Research Your Route: Check trail maps and guides for water sources like streams, rivers, and springs. Park ranger offices are a treasure trove of local knowledge.
- Evaluate Availability: Some trails have water galore. Others have none. If the latter you’ll need to carry extra water.
- Weather Check: Dry seasons or droughts can make seasonal water sources dry up faster than you think.
Pro Tip: Use apps like Gaia GPS or AllTrails to find water sources ahead of time but always verify conditions with recent reviews or local rangers.
What to Bring for Hydration
Your gear can make or break your hydration game. Here’s what I use:
- Water Bottles or Hydration Bladders: A hydration bladder lets you sip while walking which is great for keeping your pace steady. Water bottles are easier to clean and less prone to leaking. I carry both for flexibility. Brands like CamelBak or Nalgene are tried and true.
- Water Filters and Purifiers: Streams and rivers may look crystal clear but invisible nasties like Giardia or bacteria can ruin your trip. I carry a Sawyer Mini filter or Katadyn tablets just in case.
- Electrolyte Tablets or Powder: Plain water is fine but adding electrolytes replaces what you lose through sweat. Look for single-use packets from brands like Nuun or Liquid I.V. that balance sodium, potassium, and magnesium. These also help prevent muscle cramps.
Environmental Considerations
Hikers often leave behind single-use plastics like disposable water bottles which harm the very trails we love. Opt for reusable bottles or bladders and if you use purification tablets pack out the empty wrappers. Leave no trace—except for footprints.
Don’t Over Hydrate
You don’t want to chug water like it’s a frat party keg. Drinking too much too fast can dilute your electrolytes and lead to hyponatremia. That’s just a fancy way of saying your body’s salt balance gets out of whack which can be dangerous.
Sip steadily not guzzle. Pay attention to your body’s signals—if you’re thirsty drink. But don’t wait until you feel parched especially in hot or dry climates.
Long Hike Hydration
Here’s the thing about longer hikes: they test your endurance and hydration is no exception.
- Start Hydrated: Drink plenty of water the day before and the morning of your hike. This gives you a head start.
- Snack Smart: Foods with high water content—like oranges or cucumbers—are trail-friendly hydration boosters. Salty snacks like pretzels help your body retain water.
- Use Breaks Wisely: Every time you stop take a few sips. It keeps you hydrated without disrupting your flow.
- Know the Signs: Dizzy or sluggish? Dry mouth or dark urine? Those are your body’s warning signs. Please don’t ignore them.
What Happens When You Get It Wrong
Let me tell you about a friend of mine—let’s call him Mike. Mike’s a seasoned hiker but has a bad habit of underestimating his water needs. One hot summer day he decided he didn’t need more than one bottle for a 10-mile loop. Halfway through he was lightheaded and shaky and we had to cut the hike short. Lesson learned: arrogance and dehydration are a bad combination.
What’s your Mike story? Share in the comments below—I’m sure we all have one.
Adapting to the Environment
Different environments require different hydration strategies:
- Deserts: Water sources are scarce so carry extra. Wide-brim hats and light clothing help reduce sweat loss.
- High Altitude: The air is drier and you’ll breathe faster and lose more water. Drink more frequently even if you don’t feel thirsty.
- Cold Weather: It’s easy to forget to hydrate when it’s cold but dehydration happens in winter too. Keep your water from freezing by storing it in your pack or using an insulated bottle.
Hydration Myths to Ignore
“If I drink too much I’ll pee constantly.” True but better than passing out from dehydration.
“I can drink from any mountain stream—it’s natural!” Sure and so are bacteria. Always treat or filter water.
“Coffee and tea dehydrate you.” While they’re not as hydrating as plain water they still count towards your fluid intake.
Emergency Preparedness
If your water sources dry up unexpectedly having an emergency backup plan can be a lifesaver:
- Pack extra purification tablets or a compact filter like the Sawyer Squeeze.
- Bring an emergency hydration pack with at least a liter of extra water for unexpected situations.
- Know how to ration water safely in case of an extended hike.
Conclusion
Hydration is one of those things that seems easy—until it’s not. Staying hydrated on the trail isn’t just about being comfortable; it’s about being safe and having fun. With the right prep, tools, and mindset you’ll be ready for whatever the trail throws at you.
Now drink and go hiking, friends. Just remember: the best view is always after the hardest climb—and that’s a lot more fun when you’re not dehydrated. Comment below with your tips or your own Mike story.
Stay tactical
Andy
