The Ten Essentials:
#8: Water & Hydration
Stay hydrated and energized with a reliable water supply and tools to purify water when needed.
Even if your outdoor adventure is planned for just a few hours, water is an essential item to carry. Dehydration can lead to fatigue, dizziness, and impaired decision-making—critical risks when you’re in the backcountry. Carry enough water to meet your needs and have a backup plan for purification in case you’re delayed or extend your trip.
In this guide, we’ll cover the importance of hydration, tips for carrying and treating water, and strategies to stay hydrated in various conditions.
Why Water & Hydration Matters
Water isn’t just about quenching your thirst; it’s vital for your body’s overall function, especially during outdoor activities. Here’s why hydration is critical for outdoor adventures:
- Energy and Stamina: Proper hydration helps your body regulate temperature and deliver oxygen to muscles, allowing you to hike farther and climb higher.
- Improved Cognitive Function: Dehydration impacts mental clarity, which is essential for navigation, decision-making, and staying safe in the wilderness.
- Prevention of Heat-Related Illnesses: In warm weather, staying hydrated helps prevent heat exhaustion or heat stroke.
- Enhanced Recovery: Staying hydrated reduces muscle fatigue and promotes faster recovery after physical exertion.
Types of Water Supplies and Treatment Options
When deciding what food to bring with you, here are some top recommendations and things to consider:
1. Water Bottles and Reservoirs
- Reusable Bottles: Durable and versatile, ideal for short trips or as part of a hydration system.
- Hydration Reservoirs (Bladders): Great for hands-free drinking and carrying larger quantities of water.
2. Portable Water Filters and Purifiers
- Filters: Remove sediment, bacteria, and protozoa. Great for streams and lakes.
- Purifiers: Eliminate viruses in addition to bacteria and protozoa, ideal for international travel or remote areas.
3. Water Treatment Tablets and Drops
Lightweight and easy to pack, these are a reliable backup option for water purification.
Pro Tip: Use in conjunction with a filter for optimal safety in murky or questionable water sources.
4. Electrolyte Powders and Tablets
Help replace lost salts and maintain energy levels during strenuous activity.
Pro Tip: Add an electrolyte powder to your water during long hikes in hot weather or at high altitude.
How to Stay Hydrated Outdoors
Here are some essential tips for staying hydrated for outdoor expeditions and hiking trips.
Before You Go
- Pre-Hydrate: Drink plenty of water before setting out to start your trip fully hydrated.
- Plan Your Supply: Estimate your water needs at 0.5–1 liter per hour of activity, depending on intensity and weather.
- Know Your Water Sources: Research the availability of reliable water sources on your route.
While On The Trail
- Drink Regularly: Sip water every 15–20 minutes instead of waiting until you feel thirsty.
- Monitor Signs of Dehydration: Watch for symptoms like dark urine, dry mouth, or fatigue.
- Adjust for Conditions: Increase your water intake in hot, dry, or high-altitude environments.
In An Emergency
- Ration Wisely: If water is limited, conserve energy and drink small sips periodically to maintain hydration.
- Seek Alternative Sources: Collect rainwater, melt snow (only when purified), or find natural springs.
- Purify Untreated Water: Use a portable filter, purifier, or chemical treatment to ensure water safety.
Recommended Water & Hydration Supplies
Here’s a curated list of highly rated outdoor nutrition products covering essential needs like meals, snacks, hydration, and food storage. These items are top-rated by backpackers, climbers, and outdoor adventurers and are perfect for your next trip.
1. Hydro Flask Wide Mouth Bottle (32 oz)
- Why It’s Great: Durable, insulated, and keeps water cold for hours.
- Buy Here: Hydro Flask Wide Mouth
2. Osprey Hydraulics LT 2.5L Reservoir
- Why It’s Great: Lightweight and fits easily into most backpacks.
- Buy Here: Osprey Hydraulics LT
3. Sawyer Squeeze Water Filter System
- Why It’s Great: Compact, lightweight, and effective against bacteria and protozoa.
- Buy Here: Sawyer Squeeze Filter
4. Katadyn Micropur Purification Tablets
- Why It’s Great: Convenient backup option for treating water on the go.
- Buy Here: Katadyn Micropur Tablets
5. Liquid I.V. Hydration Multiplier – Lemon Lime
- Why It’s Great: A fast-acting electrolyte powder to keep you hydrated on long hikes or in hot weather.
- Calories: 45 per stick
- Buy Here: Liquid I.V. Hydration Powder
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FAQ: Water and Hydration
Q: How much water should I carry for a hike?
A: A good rule of thumb is to carry at least half a liter of water per hour of moderate hiking. For more strenuous hikes, hot weather, or high-altitude treks, you may need closer to 1 liter per hour. Always consider the trail length, weather conditions, and your personal hydration needs.
Q: Can I drink water directly from streams or lakes?
A: It’s risky to drink untreated water, as it can contain harmful bacteria, protozoa, or viruses like Giardia or Cryptosporidium. Always filter, boil, or chemically treat any water you collect in the backcountry to make it safe for drinking. In an emergency, drinking from a water source is generally better than dying of dehydration. However, choosing the proper water makes a big difference. Look for:
- Moving water sources like streams and rivers. Avoid stagnant ponds, lakes, or swamps.
- The higher upstream the water source, the lower the risk of contamination.
- Shallow streams with rocky bottoms are generally cleanest, with the water sterilized by UV solar radiation.
Q: What’s the best way to treat water in the backcountry?
A: Common methods include:
- Water filters: Effective for bacteria and protozoa, easy to use.
- Chemical treatments: Lightweight, but may leave a taste (iodine or chlorine dioxide tablets).
- Boiling: The most foolproof method, but requires time and fuel.
Pick a method based on your preference and trip needs. Many hikers carry a filter and backup chemical treatments.
Q: How can I stay hydrated on a long hike without overpacking water?
A: These are some common ways to stay hydrated on long hikes.
- Don’t carry all your water: Plan ahead and build stream crossings and lakes into your route to re-fill filtered water periodically.
- Drink consistently: Sip small amounts every 15-20 minutes, rather than waiting until you’re thirsty.
- Replace electrolytes: Pack salty snacks or electrolyte tablets to replenish sodium and potassium lost through sweat.
- Avoid overexertion: Rest in the shade and slow your pace during the hottest parts of the day.
Q: What are the signs of dehydration, and what should I do if I notice them?
A: Symptoms of dehydration include thirst, dark urine, headache, dizziness, fatigue, or muscle cramps. If you experience these, stop and rest, drink water (small sips at first), and get to shade or a cooler area. Severe dehydration requires immediate medical attention.
