Heading out for a hike or a backpacking excursion? Wondering how much water to take hiking or backpacking? If you’re lucky, you’re headed somewhere that has either water spigots or mountain streams along the trail (make sure to purify before drinking!), but if not, time to start filling up those Nalgenes! I know, water is heavy, but it’s literally the thing keeping you alive out there, so drink up! But if you’re not super sure how much you’ll need to pack, we’ve got you covered with this handy dandy hydration calculator that will give you a good idea of how much you should be sipping while you’re out there depending on the temperature, the distance you’re hiking, and how hard you’re working. Keep in mind that this is strictly for drinking purposes; you’ll need to factor in how much more you’ll need for cooking if you’re spending the night in the backcountry.
So fill up you cup (and water bottles and hydration reservoirs…) and don’t let yourself run out of liquids out there. And if it’s especially hot, especially strenuous, or an exceptionally long hike, don’t forget those salty snacks and electrolytes! Your body can’t replace all the liquids you’re losing to sweat without salt! Hike hydrated and wander on!
Hiking Water Intake Calculator
Calculate how much water you need for your next hike based on distance, difficulty, and temperature. Stay hydrated and safe on the trail!
Suggested Water Intake:
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Hydration FAQ for Hikers
How much water should I bring on a hike?
For moderate temperatures and short hikes, aim for about 0.5 liters of water per hour. For longer or hotter hikes, you'll likely need closer to 1 liter per hour.
What happens if I only drink water but sweat a lot?
Drinking only water during long or intense hikes can dilute your body's sodium levels, leading to hyponatremia. This can cause dizziness, confusion, or even become life-threatening.
Do I need electrolytes?
Yes—especially if your hike lasts more than 60–90 minutes or it's hot outside. Electrolytes help replace sodium, potassium, calcium, and magnesium lost through sweat.
How do I know if I’m a salty sweater?
If your clothes show white, chalky lines when they dry after a hike, you're likely a salty sweater and should supplement with electrolytes sooner.
What are signs of dehydration?
Headache, dizziness, low energy, nausea, and muscle cramps are all signs. Even mild dehydration (5%) can affect your performance.
How much sodium do I need to replace?
Most hikers need between 300–700 mg of sodium per hour of intense activity. Some may need more depending on body type, altitude, and how much they sweat.
Can I make my own electrolyte drink?
Yes! Mix a pinch of salt and a small amount of maple syrup or juice in your water. Or just snack on salty foods and sip plain water during lighter activity.
Need more outdoor inspiration? Check out some of our gear guides and adventure recommendations! Because we're all about getting outside more and doing it responsibly. Environmentally speaking, that is! So whether you're in Colorado or California, Texas (that's us!) or Tennesee, Montana or Maine, there are plenty of places and spaces to get outside and enjoy. Just make sure to stay hydrated with this hydration calculator, follow Leave No Trace principles while you're out there and subscribe so you never miss destination guides, gear reviews, sustainability spotlights and more! Wander on!