6 Tips for Avoiding Dehydration When You’re on the Trail
September 07, 2021

6 Tips for Avoiding Dehydration When You’re on the Trail

If you enjoy spending time outdoors, you likely know the importance of keeping plenty of drinking water on hand, particularly in warm weather. But when you hit the trail for a long hike, having enough water isn’t just a matter of convenience…it is critical in preventing dehydration.

Dehydration happens when your body is releasing more fluid than it is taking in. This in turn, makes hikers more susceptible to heat related illnesses like heat stroke and heat exhaustion. To help you avoid an unpleasant—and potentially deadly—hike, we’ve gathered 6 tips to keep in mind when hitting the trail to avoid dehydration.

Carry Enough Water

Many people grossly underestimate the amount of water they need to consume to avoid dehydration. A general rule of thumb is to drink 1 liter of water every two hours while hiking, but the amount goes up if you are hiking in high temperatures, during the sunniest part of the day, or up and down rugged terrain.

Avoid Alcohol Before a Long Hike

If you have a long hike planned in the morning, avoid alcoholic beverages the night before. Alcohol dehydrates your body, meaning you’ll be starting your hike in a hydration deficit and that’s never a good thing. And we hope it goes without saying that margaritas (or any other boozy beverage) do not count as fluids during your hike. Do your liver a favor and save the cocktails for after your hike is over.

Start Drinking Water Before You Start Hiking

Many hikers think they should wait to start drinking until they feel thirsty…not so! By the time you feel thirsty, your body is already slightly dehydrated, so plan to drink 1-2 cups of water before hitting the trail.

Drink Regularly During the Hike

Taking frequent sips of water while hiking will keep you better hydrated than chugging large amounts all at once.  Try to take a few drinks every 15 – 20 minutes.

Avoid Mid-Day Hikes if Possible

Experienced hikers know the mid-day hours, when the sun is at its’ highest and hottest, are particularly draining. Start your hike early and plan to stop for a break or sight-seeing detour during mid-day (10am – 4pm) then finish up in the late afternoon.

Drink When the Weather is Good

We know to drink water regularly when the sun is shining and the temps are warm, but many hikers forget to drink when the weather is cool and/or cloudy. Dehydration can happen while on winter hikes, so keep sipping frequently and make sure you’re getting in your minimum water requirements. And don’t forget to up your intake if your cool-weather hike is particularly challenging.

Any time you’re out in the elements, you should be mindful of the symptoms of dehydration which include:

  • Irritability and/or restlessness
  • Sunken eyes
  • Rapid pulse
  • Severe thirst
  • Skin that is slow to return to normal when pinched

With a little prep and forethought before a long hike, you can ensure that you and your hiking buddies are well prepared and stay fully hydrated while on the trail.

Here’s to safe and smart hiking!



National Parks Service

Adventure Ready

American Hiking Society


North Country Trail Assoc