How Much Water to Drink While High Altitude
At high altitude, you breathe harder and the dry air causes faster water loss through respiration. Dehydration worsens altitude sickness symptoms.
3500ml
Recommended daily intake
3.5L
litres
14
glasses
tips_and_updatesHydration Tips for High Altitude
- check_circleDrink at least 3-4 litres per day at altitudes above 2500m
- check_circleStart increasing water intake 1-2 days before ascending
- check_circleAvoid alcohol at high altitude as it compounds dehydration
- check_circleCarry water on all excursions and sip frequently
- check_circleUse electrolyte supplements to replace minerals lost through rapid breathing
Track Your High Altitude Hydration
Set a 3500ml daily goal and log your drinks throughout the day — free.
Start Tracking FreeRelated Hydration Guides
Cycling
Cyclists can lose up to 1 litre of sweat per hour. Wind evaporates sweat quickly, masking how much fluid you are losing.
3500ml/day
Tennis
Tennis matches can last several hours in direct sun. Players lose 1-2.5 litres of sweat per hour, and dehydration severely impairs serve accuracy and footwork.
3800ml/day
Soccer
Soccer players cover 10-13 kilometres per match, losing substantial fluid through sustained running. Half-time is often the only hydration opportunity during play.
3800ml/day
American Football
Football players wear heavy protective gear that traps heat and increases sweating. The combination of pads, helmets, and intense exertion creates extreme dehydration risk.
4500ml/day
Baseball
Baseball involves long periods in the sun with bursts of intense activity. Pitchers and catchers are especially vulnerable to dehydration during multi-hour games.
3200ml/day
Golf
A round of golf involves 4-5 hours walking in the sun. The gradual nature of dehydration means golfers often do not notice until their concentration drops on the back nine.
3000ml/day