Water, Electrolytes, and Trail Snacks

Plan for 1/2 liter, or 16.9 ounces, for every hour you expect to be hiking. That is the size of a standard disposable water bottle, which makes it easy to picture. A 3-hour hike means about 1 1/2 liters, or roughly 51 ounces.

Bring more when it is hot. Our summers are hot and humid, and you will sweat far more in July than in March on the same route.

Start the hike already hydrated. Drink 8 to 16 ounces of water before you leave the trailhead, so you are not playing catch-up from the first hill. It also helps to leave an extra bottle in the car for the drive home.

There is no single right answer. Pick the option that holds enough water for your hike and feels comfortable enough that you will actually drink from it.

Carry a Bottle

A single bottle in your hand is the simplest choice for a short hike. It does keep one hand busy, which matters on rocky or steep ground.

Wear a Hip or Lumbar Pack

These sit around your waist and hold a bottle in a side carrier or a hydration bladder inside. Your shoulders and back stay free, which feels cooler in summer.

Try a Running Vest

A vest fits snugly across your chest and back and carries soft bottles in the front pockets, a hydration bladder in back, or both. It barely bounces, and your water is always within reach.

Use a Large Hydration Backpack

A backpack with a built-in bladder holds the most water and still has room for a layer, snacks, and a first-aid kit. It is the best fit for long or hot hikes.

A hydration bladder has one big advantage. You sip through a tube as you walk, so you drink small amounts often instead of waiting until you stop.

Sweat is not just water. Every time you sweat, you also lose sodium, potassium, and other minerals your body needs. These minerals are called electrolytes.

Electrolytes help your body absorb and hold on to the water you drink. If you replace only the water on a long, sweaty hike, much of it passes straight through you, and you can still end up feeling drained.

Think back over your last few long or hot hikes. If any of these sound familiar, electrolytes may help.

• Your muscles cramp during or after the hike.
• You feel more worn out afterward than the hike should have made you.
• You feel foggy, sluggish, or “not all there.”
• You get a headache during or after hiking.
• You find white, salty marks on your skin, hat, or clothing once your sweat dries.

Some of these can also be early signs of heat illness. Learn the difference between dehydration, heat exhaustion, and heat stroke in our Hiking Safety guide, and stop, cool down, and get help when the warning signs appear.

You do not need electrolytes for a short, cool walk. As a general guideline, consider them when any one of these is true.

• You will be hiking for more than 60 to 90 minutes.
• The temperature is above 80°F.
• The relative humidity is above 60%.

Check the forecast the night before, since most weather apps list humidity alongside temperature. On a Northwest Arkansas summer morning, it is common to hit all three.

Electrolytes come in several forms, and the best one is the one you will actually use.

• Powder mixes. These come in full containers you scoop from at home or single-serving packets you can tuck in a pocket.
• Tablets. You drop one into your water bottle, and it dissolves.
• Capsules. You swallow these with plain water, which works well if you use a hydration bladder and want to keep it clean.
• Sports drinks. These are easy to find at any gas station or supermarket.

Because these products are not all the same, it’s important to compare labels before you buy. Some are mostly sugar with little sodium, and others are the reverse. With heavy sweating, you might need 300 to 600 mg of sodium per hour, so look at the sodium number first.

If you have a health condition or have been told to limit salt, ask your doctor what is right for you before adding electrolytes.

For any hike longer than an hour or so, bring something to eat. A mix of these four kinds of food covers most of what your body wants on the trail.

• Carbs for quick energy. Trail mix, dried fruit, and granola bars give you fuel you can feel on the next climb.
• Protein to keep you going. Nuts, jerky, and hard-boiled eggs keep you full longer. Keep eggs cool on hot days.
• Fresh food for a lift. Apples, oranges, and grapes are refreshing and add a little water, too.
• Salty food to replace what you sweat out. Pretzels and salted nuts put back some of the sodium you lose.

Small bites every so often work better than one big meal halfway through. Pack out every wrapper and every peel, including orange peels and apple cores. They take a long time to break down and do not belong on the trail.

• Route Library—check a route’s distance so you know how much water to pack.
• Beginner Hikes—shorter routes to learn what your body needs.

This guide is general information from a volunteer trail organization, not medical or nutrition advice. In an emergency, call 911. See our Terms of Use and Trail Safety Disclaimer.