Hydration Basics

• • How much you need to drink depends on a number of factors, such as the activity you’re doing, intensity level, duration, weather, your age, your sweat rate and your body type.
  • A good general recommendation is about one half-liter of water (16oz) per hour of moderate activity in moderate temperatures.
  • Strenuous hiking in high heat may require that you drink one liter (32 oz) of water or more per hour. 
  • Plain water is sufficient for activities under 1 hour, but electrolyte solutions are important for longer durations to prevent hyponatremia (dangerously low blood sodium).
  • Snacks and/or electrolyte replacement preparations with carbohydrate, sodium, and potassium should be interspersed with water intake for long and/or strenuous hikes.
  • Drink smaller amounts often, to continually hydrate.
  • Drink more at altitude.
  • Drink even in cold weather.
  • Sun can hasten dehydration, so use sunscreen, SPF protective clothing.
  • Watch for early signs of dehydration: thirst, dry lips and mouth, fatigue, headache, decreased urine output, and/or darker colored urine, then rehydrate with water and electrolytes as above. Note: all of these symptoms and signs are indicative that dehydration is present, and increased fluid intake over the baseline suggested is needed.

• See: https://cvhikingclub.net/heat-illnesses/
• (AW-When is it Too Hot to Hike and Heat Illnesses)

 

(Source: REI Hydration Basics, 2026)

The information provided on this CVHC page is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.