Tips for "Water Scarce" Hiking Destinations

By Susan Alcorn

Depending on the year, the season, and the location of your backpacking trip, water can be an extremely important consideration when planning your trip. Here are some ways to help keep yourself hydrated in arid and hot conditions.

1. Do the research. Check the climate and weather conditions of your destination before you leave home. Study the terrain or call the local forest service, ranger, etc. to learn about the terrain. Modify your trip when necessary! For example, Death Valley's temperature averages (daytime) 65 degrees in January, but 115 degrees in July! Summer temperatures at the Grand Canyon can be a reasonable 50 - 80 degrees at the southern rim, but could be 100 degrees or more at the bottom (5,000 feet below the rim).

2. Train for the hike: Condition yourself for both the hike and the temperatures.  Six to eight weeks of hikes of increasing distance and elevation—then with a backpack—will help your trip start with you trail ready. If you expect hot conditions, practice hikes in similar conditions will also help you adapt.

3. Wear clothes that protect. A hat is a must. A lightweight umbrella shields you from the intense sun whether hiking or resting. Clothing should be loose-fitting, light colored, lightweight, and provide UV protection. Some hikers like cotton, others prefer synthetic fibers that allow wicking (moisture control) so that perspiration can escape.

4. Minimize pack weight. Lower pack weight saves energy and allows hikers to travel longer distances, with less strain, if desired. You will need to carry more water when there's a scarcity—lightening your load in other ways allows you to manage the extra water you may need

5. Carry plenty of water. Water weighs 2.2 lbs. per liter, and you'll need plenty. Depending on the level of your activity, your fitness level, and the temperature, you may need 4-8 liters per day.

6. Water containers: There are pros and cons to water bottles and water bladders. Water bladders are handy because you don't have to stop to drink, which might encourage greater consumption. However, it's harder to gauge how much you are drinking. Water bottles are easier to fill and being forced to stop to take a drink can be a good thing--you get to rest! Whichever way you go, carry more than one container--accidents do happen: bladders can leak (have a shutoff valve!); bottles can get lost.

7. Hike in the cooler times of day: Early morning and  late afternoon are the coolest times of day to hike.  Stop mid-day to rest, and to prepare your heaviest meal (rather than at the evening stop). Some desert travelers (not me) hike at night with the aid of a full moon or headlamp.  It takes young eyes 10-20 minutes to adapt to the dark; older eyes require longer. A red light allows you to see the trail and doesn't destroy your night vision.

8. Water caches: "Trail angels" (people who help hikers) sometimes bring water jugs to locations along well-known trails (the Pacific Crest Trail for one) as a resource for hikers during the hiking season. That's wonderful, but should be considered a bonus, DON'T count on these sources. You can provide your own water supply by placing your own water jugs along your expected route in advance of your trip.  Label the containers, hide them, and be sure you'll be able to find them when you get there.

9. Gauge your level of hydration: You should be peeing hourly or so. When you do, check the color of your urine. If it's yellow, you are getting dehydrated. It should be clear or faint yellow. Drink more water! Thirst is NOT enough of an indicator—there's a delay factor. Drink according to need, not thirst (see #5 above for suggested amounts.

10. Tank up: Before you start the day and whenever you reach a place with water, drink! Never start your hike thirsty. Avoid caffeine and alcohol, which are diuretics.

11.  Avoid water intoxication (hyponatremia).  However, just as too little water can cause problems, so can too much. Hyponatremia is a dilution of sodium in the body, which causes a chemical imbalance. When you exercise, you lose water and salt through sweat and urine. When you drink water only, the salts are not being replaced. Though this is more of an issue with endurance runners than with backpackers, it is important to be aware of it.  You can enjoy getting extra salt from pretzels, tortilla chips and salsa. You can buy commercial beverages with needed electrolytes, and sugar, but you can make your own and add it to tap water.  Kaiser Permanente's website gives this recipe (Measure carefully):
1 quart water
1/2 teaspoon baking soda
1/2 teaspoon table salt or 1/4 teaspoon salt substitute, such as "Lite Salt"
3 to 4 tablespoons sugar

12. Recognize the symptoms of heat related illnesses: Heat (Sun) stroke can be fatal! It can strike suddenly with little warning. Signs include: hot, dry skin, lack of sweating (usually, but not always), a very fast pulse, and mental status changes.  The person may be physically clumsy and confused.  The condition is brought on when the body cooling system fails, which leads to a quick rise in core body temperature above 40.5°C/105°F.  Cooling and emergency treatment are required.

First aid until help arrives could include: moving the person to shade; removing excess clothing; placing the person on his/her side to increase skin surface to air; wiping the person's body with cool water; placing ice packs at pressure points (under the arms, at the groin, on the neck); offering fluids if the person is alert—but do not force liquids. Do not give aspirin.

Heat cramps and heat exhaustion are less serious, but should be treated as well. Heat exhaustion may be evidenced by dizziness, weaknesses, nausea, mild confusion, but doesn't include the extreme mental conditions of stroke and the core temperature has not gone to the extreme of stroke. Nevertheless, cooling, and rest are important to prevent a more serious situation.

Note: Backpacking can be a risky sport. You should consult your health professional before starting any exercise program. People taking prescription medications to control salt in their diets, including various heart or blood pressure medications, should check with their health adviser about the possible complications of hiking in extreme conditions—including hot weather.

Susan Alcorn is the author of:
We're in the Mountains, Not over the Hill: Tales and Tips from Seasoned Women Backpackers and Camino Chronicle: Walking to Santiago.

She has hiked more than 1,100 miles of the Pacific Crest Trail and 900+ miles of Europe's Camino trails. In January 2007, in anticipation of her 66th birthday, she and her husband Ralph climbed Mt. Kilimanjaro—at 19,340' the highest mountain in Africa. Visit her website at www.backpack45.com. You can request her free backpacking newsletter by emailing: backpack45(at sign goes here)yahoo.com

©2007 Susan Alcorn