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Are you hauling yourself up a mountain with nothing but an 11 oz water bottle and hope? Are you chugging plain water after an 8-mile hike in 105°F heat, only to feel like a melted popsicle afterward—headachy, dizzy, maybe even nauseated?
Bad news, my friend: You’re doing hydration wrong.
But don’t worry—we’re here to set you straight before you end up dehydrated, delirious, and begging a park ranger for a Gatorade IV drip.
Why Proper Hydration Actually Matters
Listen, it’s summer. It’s hot. And we’re already seeing heat advisories across the country. Yet somehow, people are still heading outside for long, strenuous hikes totally unprepared—then wondering why their bodies are tapping out before they reach the summit. Or worse, they think they hate hiking because they’re tired, cramping and sore.
Spoiler alert: it’s not just about bringing water. It’s about how you’re hydrating. And with what.
The Basics: Water Intake for Short Hikes
If your hike is 60–90 minutes or less, and it’s not blazing hot outside, plain water is generally fine. The general rule:
- Half a liter per hour in cool temps
- A full liter per hour when it’s hot
Your body stores reserves of sodium and potassium, so you likely won’t need to replenish electrolytes unless you’re a really salty sweater (more on that in a sec).
Be sure to check out our hydration calculator to help you figure out how much water to drink depending on distance, difficulty and temperature.
Are You a Salty Sweater?
Here’s the test: When you sweat and it dries, are there white, chalky lines on your shirt? That’s salt. That’s you. Congratulations—you’re a salty sweater! Which means even after as little as 60 minutes of activity, you need more than plain water. You need electrolytes. For everybody else, you’re probably good with just water for up to 90 minutes unless it’s super hot and/or you’re working super hard.
Electrolytes 101: What They Are & Why You Need Them
Let’s get science-y for a second. Electrolytes are a mix of:
- Sodium (the MVP)
- Potassium
- Calcium
- Magnesium
When you sweat, you lose all of them. And when you don’t replace them, your body goes from “adventure mode” to “why am I seeing stars on this trail?”
Without Electrolytes, You Risk:
- Muscle cramps
- Fatigue
- Dizziness or headaches
- Impaired performance
- Heat exhaustion
- In extreme cases: hyponatremia, a dangerous drop in sodium levels that can be deadly
How Much Electrolytes Do You Actually Need?
You might be sweating out 16–67 ounces of water per hour depending on your effort level, heat, humidity, body size—even altitude.
And along with that sweat you lose 250–2,000mg of sodium every 60 minutes. At elevations over 10,000 feet, you need 25–50% more water, too.
Ideal Electrolyte Target:
So in moderate conditions, plan to consume 300–700mg of sodium per hour, plus small amounts of the other key minerals, which are usually present in electrolyte mixes.
Water Alone Isn’t Enough (And Too Much Can Be Dangerous)
Yes, really, too much water can be deadly. If you overcompensate for the heat, excessive sweating and your exertion by guzzling tons of water without replacing the salt you’ve lost, you can dilute the sodium in your blood. That’s called hyponatremia, and it’s just as dangerous as dehydration. It’s kind like drowning yourself via your bloodstream. So yeah, salt is that important.
What We Pack
Need ideas? Here’s what we keep in our packs:
- Skratch Labs Hydration Mix (especially the low-sugar Daily version)
- UnTapped Maple Electrolyte Mixes and Salted Maple Syrup packets (great in water AND on pancakes)
- Tailwind Nutrition Rapid Hydration (tastes great and there’s no fake stuff added)
If we’re staying local, we might toss simple maple syrup + sea salt into a bottle of water. Or you can DIY electrolytes with fruit juice + lite salt, which contains potassium and calcium.
Also a valid way to replace salt reserves, especially on shorter hikes: salty snacks + regular water. Think pretzels, salted nuts, chips or trail mix with a sodium punch.
Final Thoughts: Don’t Be That Hiker
Seriously, nobody wants to be the person who gets airlifted out of the Grand Canyon because they thought a single water bottle would cut it. Stay smart, stay salty, and wander on—hydrated, of course.
💧 Hydration for Hiking FAQ
How much water should I drink while hiking?
For most hikes, aim for 0.5–1 liter per hour, depending on heat and exertion levels.
Do I need electrolytes on every hike?
Only if you’re sweating a lot, hiking for over 60–90 minutes, or are a salty sweater. Otherwise, water may suffice.
What are signs of dehydration while hiking?
Look out for:
- Headaches
- Dizziness or nausea
- Fatigue or muscle cramps
- Dry mouth or dark urine
Can I drink too much water while hiking?
Yes. Drinking too much water without salt can cause hyponatremia, which is dangerous. Always pair water with electrolytes during extended hikes.
What’s the easiest DIY electrolyte mix?
Try:
- 1 cup water
- 1 tbsp maple syrup or juice
- A pinch of sea salt or Lite Salt
What are the best store-bought electrolyte options?
- Skratch Labs
- UnTapped Maple
- Nuun, Liquid IV, and LMNT also get shoutouts, depending on taste and sugar preferences.
