Hydration on a hike: how much should you really drink?

Whether you're taking a day trip in the Ardennes or a multi-day hike in the Alps, staying well-hydrated is essential. Drinking enough keeps your energy levels up, prevents headaches and muscle cramps, and helps you stay focused and fit throughout the entire hike. Especially in warm temperatures or on routes with significant elevation changes, the risk of dehydration is greater than you think.

How much water do you need on the road?

While hiking, you lose a lot of fluids without realizing it, both through breathing and perspiration. A general guideline is to drink between 0.5 and 1 liter of water per hour. The exact amount depends on several factors, such as the weather, the intensity of the hike, the duration of your trip, and your own physical condition. During strenuous hikes on hot days, your fluid needs can quickly increase to three to four liters for a half-day hike.

Manage your fluid intake wisely

Not only is the amount of water important, but your drinking habits also play a role. Start your hike well-hydrated by drinking plenty beforehand. While hiking, it's wise to take frequent, small sips instead of occasional large amounts. This keeps your body optimally hydrated and prevents you from having to catch up suddenly. A hydration system with a tube, like the one from CamelBak, makes it easy to drink along the way without stopping or removing your backpack.

Pay attention to signals from your body

Your body often gives subtle signals when you're starting to dehydrate. Thirst is one of them, but fatigue and difficulty concentrating can also indicate you're not drinking enough. The color of your urine is a good indicator: dark yellow urine indicates dehydration, while a lighter color usually indicates you're well hydrated. You also lose fluids in cooler conditions, so don't let the weather mislead you.

Choose the right drinking system for your trip

The choice between a water bottle and a hydration system depends heavily on your hiking style. Those who take frequent breaks and hike shorter distances will usually find a decent water bottle sufficient. Those who prefer a brisk pace or longer hikes will benefit from a hydration system with a hose. This allows you to drink while hiking without having to stop. CamelBak offers practical solutions in this area, popular with both day hikers and long-distance hikers.

Well prepared on the road

If you're planning a longer route, it's important to check where you can refill water along the way. If sources are scarce, consider bringing an extra bottle or including a water filter in your gear. This way, you can safely use water from natural sources without the risk of contamination.