What can I do to remain hydrated while walking?


Drink plenty of water. Thirst alone is a poor indicator of how much water you need. Guidelines for fluid replacement are as follows:

  • Consume 14 to 22 ounces (1.75 to 2.75 cups) of fluid 2 hours before exercise
  • Drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise
  • Fluids should be cold.
  • The goal is to replace sweat and urine losses.
  • Ingest 16 to 24 ounces of fluid for every pound of body weight lost after an exercise bout.
Doreen Rodo
Nutrition & Dietetics
It depends on how long you are walking. If it is less than one hour, bring a bottle of water and sip frequently throughout the walk. If it is more than one hour, bring some trail mix with raisins or craisins for energy and a sports drink along with some extra water to stay hydrated throughout the hike. Take sips of liquid at least every 15 minutes or more frequently if the weather is humid.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.