Water is the most important resource thru-hikers must learn to manage on the Appalachian Trail. Water is typically easy to find—as hikers meander through the woods they’ll cross numerous fresh springs, streams, ponds, rivers, and lakes from which they can draw water. It is not uncommon for hikers to pass multiple water sources in a single day. Shelters and popular campsites are also usually positioned within reach of a water source. Guidebooks, apps, and some maps will mark the locations of viable water sources for hikers.

It is important to note that water sources listed on maps or guidebooks can sometimes dry out in drought conditions. Local climate and weather conditions can affect the availability of water on certain areas of the trail (we’re looking at you, Pennsylvania in July). If there is an area displaying uncommonly low water levels, local rangers and trail clubs might post alerts to keep hikers informed. Be sure to stay prepared in case of dried-up sources, and don’t rely on other people or organizations to keep you up to date.

The amount of water hikers need to carry at a time depends primarily on the number of water sources available on a given day. Crossing fewer water sources necessitates carrying greater amounts. However, if water is abundant on a section of trail, it becomes more a matter of personal preference.

With any open backcountry water source there is an inherent risk of contamination. The water found along the AT is likely not swimming with parasites, but the obvious problem with viruses and microscopic organisms is that you can’t tell if they’re there just by looking.

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If you’re heading into nature this season, you might be wondering what to pack to stay hydrated and energized during your summer hike.

What food and drinks you should take depends on a variety of factors: length and difficulty, weather, and how heavy you want your pack to be.

It’s important to stay hydrated, especially during the warm summer months. A good guide is to drink four cups (or one litre) of water before your hike, then aim to drink ½ cup (125 mL) every half an hour. For the most part, this just means drinking according to your thirst.

You’ve probably heard it all before, but vegetables are packed with nutrients, including fibre, vitamins, minerals, and powerful phytochemicals and antioxidants. Cut-up fresh vegetables are not only healthy but a satisfying snack you can munch on while continuing your hike.

Here are more nutrient dense (and lightweight) snack ideas to pack for your next hiking adventure…
 

There’s a ton of misinformation about how much to hydrate and when, but the basics are actually pretty simple. Here’s what you need to know.

For easy workouts in cool weather lasting an hour or less, drinking only when you’re thirsty is fine. But if it’s at all hot or humid, or you’re going out for a long time, that won’t be adequate.

There’s an easy method to figure out exactly how much fluid you need: weigh yourself before you go out for an hour of exercise, and then weigh yourself again when you get home. That’s the weight of fluid you should be taking in per hour.

Just plain water won’t cut it for long events. Sodium helps your body regulate how much water a cell can hold. When your body’s sodium content drops to critically low levels, your cells take on too much water and swell. If you don’t like the taste of sports drinks, try electrolyte tablets.

When you drink, fluids must pass through your stomach and into your small intestines before being absorbed into your bloodstream. If your gut can manage it, it’s smarter to take a few long pulls off your bottle than tiny sips every ten minutes.

Sports drinks are a pretty simple mix of water, carbs, and electrolytes. It’s easy to DIY your own performance mix. You can dilute just about any juice in a one-to-one ratio (one part water, one part juice) and reach a nice 6 to 7 percent carbohydrate blend.

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