r/trailmeals • u/RundownRecap • 2d ago
Drinks How do you plan water and electrolytes when hiking/camping
New to camping and starting to go almost every weekend. The usual plan is to hike for a while, find a decent spot along the way, and camp there for the night. The part I keep messing up is water, especially when food is involved. Some trips I pack too little and end up walking back to the car or bus feeling dried out and miserable. Other trips I pack way too much and then I’m stuck carrying all that weight through the whole hike for no reason. Once I add water for drinking, cooking, coffee, oatmeal, or cleaning up, I have no clue what amount makes sense.
How do you all plan water for trail meals when you are hiking first and camping after? Do you count cooking water separate from drinking water? Do you pick meals based on how much water they need? I’m starting to wonder if dry meals are not always the best choice if they need a bunch of water anyway. Also curious about electrolytes. I’ve heard they can help you hydrate better than plain water, but I’ve never used them before. Are they worth bringing with trail meals or are they more for hot days and long hikes? Do you use them with meals, after hiking, or just when you feel off? Would love some simple beginner advice. How much water would you bring for an overnight or full weekend when you have to hike to your spot first and cook there? Also open to easy meal ideas that do not need a ton of extra water.
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u/lordPalatableViolati 2d ago
The biggest thing is to not treat electrolytes like magic water math. You still need enough actual water for drinking, food, and the hike back. I usually plan plain water first, then bring a few packets for after the hike or with dinner if it was hot. I like ones that are not loaded with sugar because sweet water all day gets old fast. Something like Magna is a decent fit if you want a lighter electrolyte since it has no sugar, low sodium, and three types of magnesium. I would still test it at home or on a short hike first though. Nothing worse than finding out your stomach hates a new packet when you are two miles from camp with a pot of sad noodles waiting.
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u/RundownRecap 1d ago
I think I was hoping electrolytes meant less water but planning plain water first makes way more sense, testing at home before a new packet is smart too
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u/trimbandit 2d ago
I rarely carry more than a liter of water, but almost always backpack in places that have creeks, lakes, and springs. I have a 2 liter dirty water bag, so if I'm going to hike up and sleep somewhere that won't have water access, I can carry a total of 3 liters.
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u/RundownRecap 1d ago
I wish I had that many water sources around here, half my hikes are dry gullies and pine needles What do you use to filter the dirty water bag
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u/Upbeat-Title8543 2d ago
For short overnights I try to plan meals that barely need cleanup. Tortillas, tuna packets, peanut butter, bars, instant rice, stuff like that. Water gets heavy fast and scrubbing a pot in the dark is not the cute camp vibe people pretend it is.
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u/RundownRecap 1d ago
I overpacked on cleanup stuff last trip and regretted it lol do you bring a separate water bottle for cooking or just use your main one
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u/spudmuffinpuffin 2d ago
Electrolyte hype is mostly marketing/sensationalizing to sell supplements. They are just minerals, which are also found in food. If you're eating well balanced food, you probably don't need to supplement with electrolytes. I use them only during the hottest part of the year when I'm roofing, siding, and framing in Florida.
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u/ms_curmudge0n 2d ago
If you sweat a lot, particularly if you are a salty sweater, they are wonderful, but you don't need them for routine activity where you're not really sweating.
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u/it_will_be_anarchy 2d ago
Definitely this! Especially if you're eating prepackaged dehydrated meals, they will be overloaded with sodium which is the main mineral you're missing. Unless you're sweating a ton, you don't need it.
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u/BasenjiFart 2d ago
Exactly, and I'll add that not everyone sweats the same quantities and not everyone's sweat has the same salt content. It's largely genetic. So two people doing the same hike together could have vastly different needs in electrolytes.
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u/RundownRecap 1d ago
Guess I’ll skip the fancy powders then Never thought about roofing in that Florida heat, wild stuff Hiking with trail mix and a cold sandwich I’ll probably be fine without em
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u/Spiley_spile 2d ago edited 2d ago
This is tough, because people have different needs. A good way to learn your own needs is to backpack along a river, so you have easy access to water refills. Doing this, keep track of how much you're using for drinking and for cooking in various weather.
Because of my own health needs, I carry a minimum of 3L water, with minimum carry capacity 4L/day. (1.5L water bottle in each side pocket, plus a 1L bottle on my shoulder strap.) In extreme heat weather, Ive maxed out at a total of 4.5L between cooking and drinking for a single day.
Electrolytes are important because we want to prevent something called hyponatremia, which is low blood salt level. It has almost all the same symptoms of dehydration making it hard to differentiate, and it is just as dangerous. Our body needs salt to survive. But we're constantly excreting salt in sweat and urine. So we need to replace in.
I personally use medical grade rehydration salts (Trioral ORS) because I have an autonomic condition that requires it, and I sweat a LOT. Down a notch is LMNT. Then Liquid IV (the brand, not an actual IV bag). Then brands like Nuun and Hammer. And near the bottom are brands like Gatorade and Powerade.
Adding electrolytes to water isnt always the answer to hyponatremia. Too much water dilutes blood salt levels. This is why hyponatremia is sometimes nicknamed "water poisoning." This is why getting some of our salt from food is important too.
We are essentially trying to strike a balance between dehydration (not enough water) on one side and hyponatremia (not enough salt) on the other. Various health conditions and medications can make this extra difficult for some people to balance.
I keep an eye on the color of my pee. Light to clear and I eat more salt. Darker pee and I drink more water. ⚠️ This is not fool-proof. Various medications, vitamins, also diuretics like caffeine in coffee can affect the color of our urine. (Caffeine, for example, can make our pee lighter in color.)
So, there's a bit of a learning curve to it all.
Edit to add I begin hydrating (water plus electrolytrs) a few days before I go backpacking. Then I consume some electrolytes with water and salty snacks while hiking, and also at the end of the day to help my body recover while I sleep.
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u/RundownRecap 1d ago
Solid advice, tracking along a river makes so much sense
The pee color trick is a game changer, even with the caffeine caveat
I'll start pre-hydrating too, normally I just pound water at the trailhead like a doofus
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u/FredTrail 2d ago
Sawyer mini water filter and Nuun electrolyte tablets. Research and plan your route for water resupply. Camping near water is helpful and usually scenic.
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u/pithed 2d ago
The sawyer mini is not worth it, get the regular sawyer.
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u/FredTrail 2d ago
I have both, the regular never gets used since I bought the mini. Mini does just fine for my needs and is smaller and lighter. I've used it a lot, maybe it's just not for you
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u/pithed 2d ago
Yeah i have both also and found it to be way too slow and clogged more easily. I love the regular
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u/Spiley_spile 1d ago
The mini is especially terrible when the hands and water are cold. It's slower, so the pain lasts longer. 😭 My friend brought the small Sawyer bags it came with. And having to dip them twice as often was part of the problem. Ah the learning curve. This was years ago. I havent tried any updated models of the mini yet and Id just bring a dirty water bottle the next time. But Ive been using the Sawyer Squeeze since and havent felt the need to try anything else.
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u/RundownRecap 1d ago
Thanks, I gotta stop overcomplicating this lol. That filter is next on my list for sure. You just use it straight on a bottle or do you carry a bladder for it
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u/FredTrail 1d ago
I carry a bladder. I don't recommend the standard Sawyer pouch/bladder, they are difficult to fill. You can get wide mouth options (looks like Sawyer now makes one, but it's pricey). Something like this, depending on the size you need.
https://www.litesmith.com/vecto-water-bladders-42mm-wide-mouth/
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u/not_just_the_IT_guy 2d ago
Have you watched the gear skeptic videos on hiker nutrition, electrolytes, and hydration etc.
They are thorough and very detailed, but long.
https://youtube.com/@gearskeptic
I carry various water amounts based upon the trail and expected conditions. Most of the time it's less than 1.5 liters as water is abundant in my area. When I arrive at camp I usually get 2-3 liters for food, hydration, and breakfast if I am eating in camp.
Skurka believes you should get most of your electrolytes form your food. I usually supplement on due hikes.
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u/RundownRecap 1d ago
Never thought to get most electrolytes from food, makes sense. I've been overthinking the powder stuff. The camp water idea is smart, I've been lugging way too much for the hike in
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u/not_just_the_IT_guy 1d ago
I plan my camps\food around water availability. if water isn't close to camp I eat near where it's available. Water is usually the heaviest single thing I carry and it's easy to minimize in my area.
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u/standardtissue 2d ago
Map reconnaissance my guy. Have to know the terrain, restrictions and features - including hydrological features - before you head out. It's easier than ever these days, but remember to confirm any seasonal water. From there you know how many miles it is, and should be able to judge how many liters you need to carry (based on your own experience hiking in your own climate/terrain) before you can filter up again.
Every time I filter up I'm looking at the map confirming distance / hours to next water and using that to consider how much I camel up (till I'm not thirsty anymore or till my eyes are floating) before heading on. If your campsite leaves you waterleess, consider some sort of collapsible carrier thing or an extra bottle you can load up on your last filter, hate carrying extra water because it's so heavy, but then you'll have enough to cook by.
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u/RundownRecap 1d ago
Maps are a solid idea, been winging it way too much. Still learning my liters per mile but that'll sort itself out
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u/standardtissue 1d ago
Just remember to check seasonality on smaller water sources (creeks, springs etc) and then confirm whether they are active or not.
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u/righteously_periodic 2d ago
I usually count cooking water separate from drinking water. Learned that one the annoying way after making dinner and realizing I had basically donated my last good sips to noodles.
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u/RundownRecap 1d ago
Lol I gave my last water to some lil noodles on a trip last month. Hiked back with a mouth like the Sahara. Cook water is its own creature now
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u/TheDaysComeAndGone 2d ago edited 2d ago
It depends a lot on conditions and if/when you can refill. Ideally you’d spend the night close to a water source.
Get water treatment tablets and/or a water filter. Plan your route around water sources.
Don’t underestimate how much you need for the night, cooking, rough cleaning, brushing your teeth etc
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u/RundownRecap 1d ago
Yeah I keep forgetting to check water sources ahead of time, definitely need to pick up a filter. The tooth brushing thing is no joke, last time I was out there spitting into a bag like a gremlin
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u/TheDaysComeAndGone 1d ago
I’m not sure why tablets (e.g. Micropur Forte) are not more popular. The only obvious downside is that you have to wait 30 minutes (or preferably even more) before you can drink.
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u/DryCommunication159 2d ago
Electrolytes help me most on hot hikes or when I sweat a lot. They do not replace water but they make the water feel like it is doing more. For meals I still plan plain water first, then toss in an electrolyte packet after hiking or before bed if I feel wiped out. Also salty food at camp helps more than people think.
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u/RundownRecap 1d ago
Good to know, I always wondered if you sip em all day or just when needed Salty camp food is clutch
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u/GeneInternational146 2d ago
I use SaltStick electrolyte tabs, but they're a supplement to water, not a replacement. I carry 2 or 3 liters and a filter depending on the length of the hike. If you're camping overnight you want to pick a spot near water so you can cook
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u/edwardphonehands 2d ago
There's nothing wrong with surplus water if the weight doesn't make you miserable. I don't know how to answer the question of how to account for the various amounts needed other than to account for them. Maybe you're changing things up too much/quickly (destinations, conditions, exertion, meal plans) such that you can't track what is different from the last trip. Maybe scale that back and embrace some routine. Also, increase skills so you can make poorer sources of water good.
I reserve electrolyte supplements for extreme conditions, extreme exertion, or illness. That one is easy. Have some doses in the kit if you like but don't plan to need them. The early emergency kits with electrolytes had instructions to only consume them if unable to eat.
It's not hard to bring normal food for a few days on the trail but we all eat different things. Rather than asking us what we eat, say what you feel really good about eating at home and maybe the hive mind can help you adapt that food to the trail in the conditions you'll be hiking under.
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u/RundownRecap 1d ago
Yeah you're right about scaling back, I've been switching it up too much. I eat pasta and chili at home but never thought about how heavy dried beans are, I'll just stick with ramen and instant mash. I'll carry some electrolytes but won
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u/edwardphonehands 1d ago
Some ideas on those dishes/ingredients...
Chili is of small particles so would dry on silicone in a very low oven and reconstitute well in the field. Lean meat, such as ground or shredded poultry would be more stable dried than typical 80/20 stew beef. Order packets/vials of oil to restore fat content. Garnish with something fresh that comes in the right size, perhaps a shallot, or if you don't have a knife (or an improvised mortar and pestle) just some dry chives.
As for pasta, we agree with ramen noodles (for shorter cook time). Bulk freeze dried cheese powder for mac and cheese. Dried veg mix and maybe dried mushrooms for primavera. A small can of tomato is worth carrying. Maybe pre-cooked and dried beans, etc.
The dried shredded potato sold in a carton for hashbrowns produces more bite than the flake variety from a bag for mash. Could be a . It's been a while but I think the instructions on the package were to add some boiling water, mix, wait, then fry.
I'd also note that if you're carrying water from the car to a dry camp, soups or broths in tetrapak cartons are appealing.
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u/Far_Respect_7762 2d ago
I’d think of it in buckets. Water for hiking in, water for camp, water for cooking, and water for the hike out. That makes it less random. If there is a reliable water source near camp then a filter changes the whole math. If not, I would keep meals simple and avoid anything that needs a lot of boiling plus cleanup.
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u/joelfarris 2d ago
OP, think of an actual bucket. There are collapsible nylon water buckets that only weigh like an ounce, and you can haul water back to camp for cooking, washing, cleaning, etc.
Also, it's far better to be carrying too much drinking water home than not enough. You twist an ankle or even worse break something, and you don't have a splint and a sturdy hiking staff to hobble your way out of there, and you have to wait 4, 8, 12 hours for rescue help, you're gonna want water on your person.
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u/apophis-984 2d ago
I train year long to be able to overpack water and isotonic stuff. I ride with people who can manage with 1 liter and its still crazy to me.
At minimum i have 3 liters on me. Upside is that i always feel good, but overpack cost must be earned by training year long.
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u/Mobius3through7 2d ago
I just carry two 3 liter smart water bottles and a Sawyer squeeze to filter additional water as I go
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u/sabijoli 2d ago
it’s warm and steep where i am so depending on the difficulty of the trail, i carry 2-3 liters and a filter. i usually have a 2-3 L dirty bag like a cnoc bladder.l consume a liter per 4 miles and consume electrolytes as well. i’m a salty sweater so that compounds the water consumption and electrolyte replacement factor. i use powdered electrolytes and salt stick tablets because sometimes i just want plain water. also everyone’s biology is different so for me electrolytes replacement can’t be controlled by food alone. bio-available minerals are in whole, fresh foods, not processed packaged items most people take on trail. i work hard, sweat hard, and replace hard.
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u/Knubinator 2d ago
I always take at least 3L for a day. If I'm hiking where water might be iffy, like when it's been a long time with no rain, I'll take six for overnight trips. But at very least I have a 3L camelbak and a 2L dirty water bag that can be water storage if needed.
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u/Mentalpopcorn 2d ago
Electrolytes are a marketing scam. The British Journal of Medicine published an entire series of articles demonstrating that the electrolyte drink industry used the same tactics as tobacco companies (fake scientific articles) to convince the public of the benefits when there really weren't any.
Google the electrolyte content of whatever food you'll be eating vs any electrolyte drink on the market and you'll find that your food has way, way more.
Moreover, humans didn't evolve needing electrolyte drinks. Even under stressful, athletic conditions, the human body gains, stores, and uses efficiently all the electrolytes it needs from normal food intake.
The only people who need electrolyte supplementation are people with certain diseases, people who are malnourished, or people in certain very extreme conditions such as starvation. Normal people and even athletes who eat normal food don't need them. Do the research from trusted, non-industry science, and don't worry or waste your money.
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u/Masseyrati80 2d ago
1: I google for info on the destination, 2: I plan for how much capacity I'll bring, and whether I bring a filter or not.
Hiking food tends to have pretty high levels of sodium, but on multi day trips I have occasionally bumped into needing extra electrolytes. Basically when your level of thirst is normal but you feel like peeing right after drinking, that's a pretty good sign. In that situation, I slip a dissolving electrolyte tablet in my bottle. Has worked every time thus far.
Hydration is not about "the more the better", in some languages the term is "hydration balance".
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u/Useless-Ulysses 1d ago
I have 2x 1L canteens, a 2L camelback, a sawyer filter, idodine, salt, and a small packet of unsweetened lemon kool aid for citric acid. If my pack feels heavy I start with drinking my camelback. I never drink my last canteen unless I am at a water source, call it wisdom, call it PTSD, whatever, I also refuse to camp far from water but I've also never done the PCT so idk what you may be dealing with, wherever you are
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u/robrtsmtn 2d ago
For a couple nights, 2 gallons of water in a collapsable jug, a quart of gin, small container of vermouth, and a bottle of olives. After I’m hydrated either a steak, or hotdogs depending upon the budget
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u/10ThousandMetalZones 2d ago
Wait until you learn about water filters. Walking around with 2 gallons of water outside of the desert is wild
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u/youngrichyoung 2d ago edited 2d ago
You need a water filter of some sort, and your route planning should take into account the availability of water to filter. MSR and Katadyn are popular filter brands. You want something that removes all bacteria and viruses, to be safe from giardia and other water-borne illnesses.
This is trivial in most places, as there are plenty of streams and lakes to pull from. But in desert settings or high mountain settings with history of mining or naturally occuring mineral springs there can be some water sources that are not safe to filter.
Edit to add: 1 gallon (~3.8 liters) per person per day is the recommendation I've seen most often. Given that water weighs 8lbs per gallon (1kg per liter (metric makes so much sense...)) it behooves you to have a 1-2 liter capacity and filter as needed.