The Adventure Forum

One of the most important things you carry while hiking is, of course, water. But how much water will you need? Deciding how much water to carry can be more complicated than you think. You have to consider many factors such as temperature, terrain, can you filter along the way, and more! Let's dive into how much water is enough water while you're hiking! Learn why staying hydrated on the trail is so important and how much H2O you should be carrying on your hikes How much water do you need on your hikes? (Image credit: Artur Debat (Getty)) Few things are quite so fundamental to the maintenance of a fit and fully functioning human body as adequate water intake. And never is getting our fill of H2O more important than when we’re exerting ourselves and spending hour upon hour exposed to the elements, as is the case when we’re hiking.    Given that many hiking trails cover terrain that’s short on reliable, non-seasonal water sources, though, and that even the best water bottles and best hiking flasks are only capable of carrying so much, how are we supposed to go about getting our fill of H2O while getting our wander on? And just how much water should we be carrying in order to avoid the (potentially grim) symptoms of dehydration?   In this article on water for hiking, we’ll answer the above questions and provide ten tips on how to stay hydrated on your hikes.   Water for hiking: why keeping an eye on your intake is important If dehydration simply amounted to feeling a bit parched and suffering cravings for a can of something cool and bubbly long before the post-hike watering hole is within sight, it wouldn’t be so much of an issue. Sadly, the consequences of not getting our adequate fill of H2O can be more serious by far. Water for hiking: signs and symptoms of dehydration • Thirst • Headaches, lightheadedness, fatigue • Pungent and darker-colored urine • Irritability • Disorientation • Poor coordination • Stumbling and mumbling   While all of these symptoms would be not much more than a mild inconvenience at home, in backcountry terrain, a few of them – poor coordination and disorientation, most notably – could easily lead to land you in serious trouble.   Dehydration treatment: what to do if you’re showing symptoms If you’re showing any of the above symptoms, the temptation is to hightail it to the nearest water source and guzzle down as much of the stuff as possible. This, however, might prove counterproductive. Instead, you should:    • Stop hiking • Find shade, sit down, and rest • Rehydrate with water and electrolytes, salt, or sports drinks • Soak a shirt or hat in cool water to get your body temperature down • Only start moving again when the symptoms have eased off Water for hiking: having a bottle with measurements will help you hit your hydration targets (Image credit: Kieran Cunningham) Water for hiking: how much water to bring on a hike The age-old rule of thumb regarding the quantity of water needed to keep ourselves healthily hydrated on the trails is that we should carry one liter of water for every 2 hours of hiking. This estimation, however, is best taken with a hefty pinch of salt because several variables can influence how much water you’ll need on any given hike, most notably the weather, the level of physical exertion involved, and your metabolic rate.   Weather: As you might expect, our bodies tend to perspire more when hiking in warm weather than in cold weather (by up to 20 percent or 300 ml per hour), though the difference between the two might not be as significant as we’re apt to think. For starters, the amount we sweat varies from person to person, not only depending on our metabolic rate but also on how well acclimatized we are to certain temperatures. Also, when hiking in cool weather, we tend to wrap up in warm clothing that creates a microclimate that’s every bit as warm – if not warmer – and sweat-inducing as ambient temperatures when hiking in summer.    Given the above, the best policy is to carry the aforementioned minimum whatever weather you’re doing your hiking in – unless, of course, there are reliable water sources at regular intervals along your route – and up this by 150-200 ml per hour per 10 °F above what you personally consider a comfortable hiking temperature. If for example, you can hike in 60-degree weather without sweating excessively, in 80-degree weather you could carry around 1.4 liters of water per 2 hours of hiking instead of 1 liter.    Level of physical exertion: The type of trails you plan on hiking will also impact how much H2O you need to carry. The harder a trail makes your body work, the more sweat your body will generate; the more sweat it generates, the more you’ll need to drink to replace the lost fluids. This being so, it’s wise to research the type of terrain you’ll be hiking in before setting off and adjust the quantity of water you carry accordingly. For example, on a mellow, well-maintained trail with little elevation gain, sticking to the 0.5-liter-per-hour baseline will comfortably suffice. If, however, you plan on putting in a few thousand feet of ascent, or hiking in more rugged, off-trail terrain, then carrying an extra half liter per two hours of hiking is something you’re unlikely to regret.   All of the above, of course, also depends on your hiking MO – are you more of a stroller or speedy strider? If the latter, you’re more likely to work up a thirst and will need more H2O to replenish your system’s resources.   Personal hydration needs: No two hikers are alike, either as regards their general physiology and hiking style or their water intake requirements – we all have that one friend who seems to barely squeeze in a breath between chugs on their water bottle and another who can happily hike for hours on end without so much as a sip. The take-home from this observation is that determining the quantity of water you need on your hikes requires listening to your body, and that the above rule of thumb (one liter per two hours) should be regarded as a guideline only. If you're heading on a longer hike, it's a good idea to carry a water filter so you can treat/process water taken from wild sources (Image credit: Hagephoto (Getty)) Water for hiking: tips to help you stay hydrated on the trail 1. Hydrate pre-hike: As with all ailments, prevention of dehydration is far simpler than curing it. And like most hiking mishaps, avoidance begins at home. Before you head on a hike, try to drink around 12-16 ounces of water – this will up your baseline and ensure you have some hydration “banked” before the going gets tough.   2. Identify wild water sources: Before setting off, set aside a few minutes to get out a map and locate wild water sources on your route. This will let you gauge just how much water you need to carry from the get-go, know how much to drink or stock up on at each source, and help you avoid schlepping more with you than you need. For info on how to treat water taken from wild sources, check out our guide to hydration packs vs. water purification. 3. Pack electrolytes: Electrolytes are minerals responsible for directing water to the parts of our physiology that require it the most and, like water, are lost through sweat when we exercise. Carrying a few electrolyte gels or tablets, or even a sachet or two or salt that will help to speed up recovery from dehydration, therefore, is never a bad idea. 4. Sip, don’t chug: To avoid exhausting your supply of water for hiking (and having to make pee stops every five minutes!), try to take sips every twenty minutes or so instead of necking your whole bottle in one go every few hours.  5. Keep your H2O close to hand: If you aren’t using a hydration-compatible backpack it’s wise to ensure you stow your water bottle where it will be easily accessible while on the move – either in the hood or one of the mesh or zippered side pockets – so you won’t have to waste time when stopping to fish it out (which, of course, makes you less likely to do so).  6. Stock up at water sources: When passing a water source – whether a river, creek, or man-made source – make sure you drink plenty, even if you don’t feel thirsty at the time. Doing so will let you avoid carrying more water than is necessary on the next stage of your hike.   7. Hydrate well in all weathers: As mentioned above, dehydration can strike no matter what weather conditions you are hiking in, so drinking plenty of fluids is equally important on winter hikes as on summer hikes. When hiking in cold weather, carrying a thermos filled with hot tea is the ideal way to stay hydrated and give your body a heat boost at the same time.   8. Dress appropriately: Wearing breathable, high-wicking clothing is one of the best ways of reducing how much you sweat and, in turn, how much water you need to drink in order to replenish lost fluids and stay hydrated. 9. Avoid the midday sun: Try to make the most of the early hours of the morning and late afternoon. (5 a.m. starts are no fun, granted, but neither is heat exhaustion, heatstroke, or dehydration). Starting early, or finding a shady spot to rest and sit out the midday heat, will let you put in the majority of your day’s mileage before (and after) the sun’s at its peak strength.    10. Calculate your trip time: Knowing how many liters of water you need per hour of hiking isn’t terribly helpful if you don’t know how many hours you’ll be hiking for. As such, before setting off on a hike – particularly a long day hike or thru-hike – it’s wise to calculate your average hiking speed and use this to estimate how many hours you’re likely to be on the trail for.   Make sure you stock up on H2O each time you pass a water source (Image credit: Ben Girardi (Getty)) Written by Kieran Cunningham for Advnture, May 27, 2021 N.A.C. NEWS (Sunday, September 24, 2023) Good Morning, There is one more night of indoor rock climbing and one more day hike before Niagara Adventure Club embarks on our Yosemite Expedition!   On this coming Friday, you can join us at Climber's Rock Inc. in Burlington, Ontario for an awesome night of fun and exercise at NAC's Rock, Don't Run Indoor Climbing event. First time visitors get a free day pass and a free indoor rock climbing lesson if needed!  (Does not include gear rental fee of $12)    On the following Friday, come join us for an amazing and intense hike as we explore the entire West side of the Beaver Valley on the Bruce Trail. You will have the option of completing the entire 25.6km hike, or take the shorter 12.6km hike. Either way, you will have an incredible time while you enjoy the stunning scenery with your hiking peers.   As I stated earlier, we are only three weeks away from departing for Yosemite National Park in California where we will complete an epic 5 day hike in the mountains of Yosemite. Make sure you watch our social media for the impressive photos that will be posted shortly after our trip! That's all the news for this week. As always, stay safe, and happy hiking!   Lenny Burch Niagara Adventure Club 

Last weekend, Niagara Adventure Club lead a 3 day backpacking trip through Bruce Peninsula National Park. On the second day, we arrived at the famous Grotto. It was over-run with hundreds of people. I was absolutely horrified when I stepped around a large boulder to find that someone had pooped directly in the middle of the Bruce Trail only moments before and left it there along with the poopy toilet paper and the park maps they used to cover themself while doing the nasty deed. So, this week we are going to review the proper way to poop in the woods, and it's my hope that this article may find it's way to that disgusting person! Pooping outdoors can be a major source of anxiety for many people. Once you’ve perfected outdoor poops, they can actually be pleasant experiences, often superior to using an indoor toilet, because of perks like the view, the privacy and, sometimes, a nice breeze on your bum. They can also be mosquito-infested, cold, stinky or unexpectedly public, but these make for great pooping horror stories to tell around the campfire. Here are some tips for how to have as pleasant and environmentally responsible an outdoor poop as possible, in a variety of settings. Before heading out, it’s important to do some quick research. The main thing to look into is what the human waste guidelines are for the area you’ll be in. Are there accessible outhouses? If not, the ecoregions in Canada have Leave No Trace principles for how to dispose of waste, and provincial, territorial and national parks have information on their websites. I’ll touch on the most common practices in each of the sections below, but be aware this can vary from region to region depending on how busy the places are, how remote, the climate and so on. Outhouses, Thrones and Thunderboxes If an outhouse is available when you’re outdoors, use it, even if it’s a bit of a walk. Outhouses can vary wildly in quality. Some have no smell, ample toilet paper and inspirational poems stapled to the walls. Others will make you gag from the smell, are filled with flies and the only toilet paper is soaking wet and all over the floor. My main tip is to never assume that outhouses will have toilet paper or hand sanitizer, so bring your own. Please be considerate and don’t leave a mess. Close the lid when you are done; this will keep the smell down and the flies at bay. Don’t dispose of feminine hygiene products or other trash in the toilet. Bring a plastic bag to pack out your trash.   Thrones and thunderboxes are sub-categories of outhouses. Thrones can mostly be found in the backcountry in Canada’s mountain parks, while thunderboxes are generally associated with backcountry camping in Ontario provincial parks, but I’ve encountered both around the country. Thrones are usually green plastic while thunderboxes are wooden. Both give your bum privacy, with your shoulders and head visible so folks can see the loo is occupied. Thrones in particular are often found in the most beautiful locations in Canada, so take your time, enjoy your top tier poop and close the lid. As with outhouses, bring TP and sanitizer and don’t dump your trash. Catholes On longer backcountry trips, it’s common practice to dig a cathole for your poop with a small trowel. The usual guideline is to ensure you’re at least 60 metres from bodies of water, your campsite or other public places, so you don’t pollute water sources or contaminate drinking water or cooking areas. Dig your hole in organic soil (i.e., not sand or gravel) at least 15 centimetres deep and 10 centimetres wide. I try to find a secluded spot with an excellent view. It’s best to get into a full squat as opposed to trying to hover, which is riskier and a harder position to maintain. Aim as best you can. If you miss, use a stick to move the poop into the hole, and leave the stick in the hole. Pack out your toilet paper in a plastic bag, keeping it inside an opaque bag so you don’t need to look at it. If you haven’t got toilet paper, find some nice big leaves, moss, snow or, if you’re desperate, a smooth rock. You can leave these in the hole. You can also buy a small bidet attachment for water bottles. Fill your hole back in with dirt and cover with leaves and sticks. Remember: never touch the poop with your trowel; it’s for dirt only. If the bugs are bad, cathole poops can be miserable, so try to find a spot with a breeze and use your arms as “windshield wipers” for your bum to keep the bugs from truly feasting.   (NAC NOTE: For packing out toilet paper, carry a large zip lock bag and a few brown paper lunch bags. Place the used toilet paper inside the brown paper bag and roll the top closed before placing it in the Large ZipLoc bag. This keeps the inside of the freezer bag clean for when you are opening and closing it, and in areas that fires are allowed, you can burn off the paper bags to lighten your load.) WAG Bags “Waste alleviation and gelling” bags are essentially human doggy bags containing a powder to turn your poop into gel. You can also buy poo powder separately if you’re on a budget to make your own WAG bags. If you are headed to a busy trail or outdoor area and know that you’re a midday pooper and that an outhouse will not be easily accessible, bring a WAG bag. These bags are also ideal for winter poops and alpine or desert environments including tundra where you can’t find organic soil to dig a cathole. The sediments in these regions don’t contain the microbes that break down poop, so it’s better practice to pack it out. Hold the WAG bag around your bum to help you aim or build a little seat out of rocks to support the bag. I try to pee before I get into position with the WAG bag to avoid peeing all over the outside of the bag or filling it up with liquid. When you’re done, squeeze out the air (turn your face away!) and zip it shut. WAG bags are pretty durable, but if you’re using a DIY bag, it’s worth double-bagging or tossing it into an empty Pringles can. Throw it into a regular garbage bin when you next find one. Written by Alex Foxfield and posted on Advnture, January 13, 2022 N.A.C. News (Sunday, September 17, 2023) Good Morning, There isn't a whole lot going on here, on the account that we are only 5 weeks away from our expedition to Yosemite National Park, California. That has been keeping me plenty busy!   We just completed our 4 day trip to Tobermory where we hiked the final 55kms of the Bruce Trail and finished at the Northern Terminus. Congratulations to Sabrina who has spent the last four years working to complete the entire 910km long trail, and did so on Monday afternoon! CHECK OUT THE UPCOMING EVENTS FROM BRUCETRAIL.ORG Mark your calendars! Get ready for an unforgettable day of nature at Bruce Trail Day on Sunday, October 1, 2023.   This year's theme is "Bruce Trail for All," and we invite YOU to be part of the celebration of hiking and the preservation of our beautiful planet!   CLICK HERE FOR A LIST OF BRUCE TRAIL DAY EVENTS Do you have photos along the Niagara Escarpment that depict moments of wonder?   We want to see them!   Submit your photos to the Bruce Trail Conservancy Photo Contest and you could be featured in Bruce Trail Conservancy Magazine and win one of three prizes from Arc'teryx Toronto and a one-year membership to the BTC!! Learn more at; www.brucetrail.org/photocontest That's all the news for this week. As always, stay safe, and happy hiking!   Lenny Burch Niagara Adventure Club 

One of the most overlooked items when hiking or heading out for almost any outdoor activity is a simple whistle. A very small, light and cheap item that could easily save your life in a number of scenarios. Although I have always carried a whistle, I am guilty of burying it deep in my pack. I have recently purchased a new, more powerful whistle, and it will remain clipped to my shoulder strap on all outdoor excursions for now on. I also purchased a second color matched whistle for my PFD while kayaking. Today, we will look into not only the importance of a whistle, but the two most common ways to use it. "We consider hiking whistles, probably the most underrated and potentially vital piece of equipment in your backpack." In the backcountry, a whistle is just as vital as a map and compass Hiking whistles could potentially save your life. There are any number of grisly scenarios where a hiking whistle would be the difference between being rescued and being stuck in a dangerous situation. From something relatively innocuous, such as badly twisting your ankle while alone on a mountain trail run, to something immediately serious, like being trapped under a rockfall, a hiking whistle gives you a means to get help when you need it most.   They are also a means to communicate with other stricken hikers. If you are out in challenging conditions and you hear a distant cry for help in the form of a whistled distress signal, the only way you are going to be able to answer the call is with your own whistle. By carrying a hiking whistle, you are looking out for fellow hikers, as well as yourself. First aid kits often come with a hiking whistle Whistles for hiking are designed to be very loud when called upon and high pitched. The best first aid kits for hiking should contain one, though it’s worth checking before you set out – don’t pack your hiking backpack without one.   The human voice, at its very loudest, can reach a volume level in excess of 100 decibels (dB). In fact, the world record is an astonishing 129 dB, which is louder than a chain saw or a live rock concert, but not quite as loud as a jet engine. However, maintaining this volume takes a great deal of effort and energy, probably resulting in eventual voice loss, leaving you with only the light of your best headlamp to attract attention. Hiking whistles are usually made from plastic What are hiking whistles? This is where hiking whistles come in, allowing you to create a continuous high-pitched tone in excess of 120 dB with ease. High pitched sounds are more directional than low pitched tones, meaning that anyone who hears your distress call should be able to decipher which direction it is coming from, perhaps even enabling rescue services to locate you using binoculars. To distinguish your whistle calls from wind whistling through trees or animal calls, you can use a recognized whistle signal to attract attention. Whistle signals for hiking There are recognized whistle signals for hiking that can be used to call for assistance. Having knowledge of these may attract help in an emergency situation, particularly if rescue services are attempting to find you.   As well as a whistle, hikers can also use a flashlight, head torch or phone light to signal for help visually, using the same distress signals. A combination of both light and sound is preferable and gives you the best chance of being seen or heard. However, if you are also using your phone’s torch to attract help, bear in mind that you may need your phone for other purposes, such as communicating with mountain rescue. If you manage to attract help, mountain rescue will eventually come to your aid The Alpine distress signal The Alpine distress signal is six blasts in quick succession repeated once per minute. Continue to signal until you get an answer. If you hear someone else using the Alpine distress signal, you should reply with three blasts in quick succession repeated once per minute, to let those in distress know that you have heard them. If you can then send for help, such as by calling a mountain rescue service, do it straightaway.   It was English mountaineer Clinton Thomas Dent who first devised the Alpine distress signal in 1894 and it was soon adopted by mountaineers across the world. Dent was also notable for a number of first ascents in the Alps during a period known as the silver age of alpinism – the time between Edward Whymper’s first ascent of the Matterhorn in 1865 and William Woodman Graham’s ascent of Dent du Géant in 1882. Perhaps Dent's most notable achievement was the first ascent of the Grande Aiguille du Dru on 12 September 1878. He was obviously a persistent chap; it was his nineteenth attempt on the peak. Dent was the first to reach the summit of the Grande Aiguille du Dru (right) in the French Alps in 1878 SOS distress signal Another widely known signal is the SOS signal of three short blasts in quick succession, followed by three long blasts, followed by another three short blasts, repeated every minute. Just as with the Alpine distress signal, you respond with three short blasts to let the distressed party know you have heard them.   SOS derives from Morse Code, which was developed in the 1840s by Americans Samuel Morse, Joseph Henry and Alfred Vail, who devised an electrical telegraph system that they could communicate with using electrical pulses. The SOS signal of three dots, three dashes and another three dots was originally established and used in maritime circles. Due to the fact that three dots stands for S and three dashes for O, phrases such as ‘Save Our Souls’ or ‘Save Our Ship' became widely used aide-memoires. The sort of electrical telegraph used to send Morse Code Written by Alex Foxfield and posted on Advnture, January 13, 2022 N.A.C. NEWS (Sunday, September 10, 2023) Good Morning, I am creating this week's newsletter a few days early as I have to leave very early tomorrow morning to head to Tobermory, Ontario for our next adventure! Myself, along with eight other adventurous hikers will hike over 50kms of The Bruce Trail to the Northern Terminus of the trail. We will be back Monday evening and there will be many photos. As always, all our photos will be posted to the Photo Albums on our Facebook Page.   Once back, I will begin setting up the final logistics of our upcoming Yosemite Expedition. I am really looking forward to getting back to Yosemite. This will be our final multi-day adventure of 2023 and we will complete the year with many more day hikes all year long, and of course, many fun nights at Climber's Rock Inc.   As always, be sure to check out the Events Page and below to keep up to date on upcoming adventures. Currently, we have both climbing events and day hikes planned right up until mid October! That's all the news for this week. As always, stay safe, and happy hiking!   Lenny Burch Niagara Adventure Club