How Much Water to Drink While Hiking
Hikers face dehydration from exertion, sun exposure, and altitude. Carrying and drinking enough water is a safety essential on any trail.
3500ml
Recommended daily intake
3.5L
litres
14
glasses
tips_and_updatesHydration Tips for Hiking
- check_circleCarry at least 500ml of water per hour of hiking
- check_circleStart hydrating the day before a long hike
- check_circleUse a hydration bladder for hands-free sipping on the trail
- check_circleAdd electrolyte tablets for hikes longer than 2 hours
- check_circleIn high altitude increase water intake by 500ml extra per day
Track Your Hiking Hydration
Set a 3500ml daily goal and log your drinks throughout the day — free.
Start Tracking FreeRelated Hydration Guides
Running
Runners lose significant fluid through sweat. Proper hydration before, during, and after runs is critical for performance and recovery.
3500ml/day
Marathon Training
Marathon runners can lose 1-2 litres of sweat per hour during long runs. Training hydration strategies are just as important as race-day plans to avoid hitting the wall.
4000ml/day
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
Swimming
Even though you are surrounded by water, swimmers sweat significantly. The pool environment masks dehydration symptoms.
3000ml/day
Yoga
Yoga, especially hot yoga, can lead to significant fluid loss through perspiration. Proper hydration supports flexibility and focus.
2500ml/day
Pilates
Pilates focuses on controlled movements that build core strength and flexibility. While less intense than cardio, proper hydration keeps muscles supple and prevents cramping.
2500ml/day