It can be hard to know how much water you will need when hiking with your family, but bringing enough is essential.
Kids need to drink 1-2 cups of water during each hour of hiking. Many children will drink more than this recommended amount if they are sweating, the weather is hot, or they are bored. It is important to bring extra water when hiking with children.
Here is everything you need to know about hydration when hiking with kids.
Staying Hydrated While Hiking With Kids
Staying well-hydrated is vital for any hiker, but it can be a little more complicated when you are hiking as a family. Not only do you have to plan for each person’s water needs, but you may even need to carry the extra water for your children in your own pack, especially if they are under the age of 10.
Planning Ahead: Bringing Water on Family Hikes
Choosing the Perfect Water Bottle for Your Kids
We have found that it doesn’t really matter what kind of water bottle you get for your kids, as long as you look for a few specific features. Of course, the most important thing for a kid’s water bottle, especially one that might be bumped around in a backpack, is that it be leak-proof. While many bottles and cups are designed to resist spills, you want a water bottle that is sealed.
You should also consider getting an insulated bottle. Even slight insulation can help keep water from getting warm. The danger here is that many insulated bottles, especially steel ones, can get heavy. Try to buy a water bottle that weighs less than 12 oz when empty, and less than 8 oz for younger kids.
For very small children who won’t be wearing a pack of any kind, consider getting a bottle with some kind of shoulder strap so kids can carry it hands-free. We didn’t have straps on our bottles when our kids were little, and we lost several when they sat them down to play.
Hydration Packs and Kids
Hydration packs can be a great option for kids. They tend to be smaller than regular backpacks, so they fit better, and they hold more water than most water bottles. Kids love the novelty of hydration packs and will sip water frequently while hiking- a healthier practice than chugging half a bottle infrequently. The smaller capacity of hydration packs helps keep parents and kids from accidentally overloading the child and making an unsafe or uncomfortable situation. Finally, hydration packs tuck the heaviest load, the water bladder, against the child’s back. This means the pack will never sag or pull away from the spine the way ordinary packs can.
Tweens can sometimes wear ordinary adult hydration packs as long as they are tall enough in the torso. We were able to find regular hydration packs that fit our kids acceptably well by age 10-11. However, you can now also find child-sized hydration packs which are suitable for kids ages 6-12 or so. I’m so excited about this and I think they are the perfect solution for kids who hike or spend a lot of time outside!
How to Bring Enough Water for a Family Day Hike
Adults should plan on bringing a minimum of 2 cups of water for each hour they hike. If you are hiking in hot weather, bring more. Children might drink less, as they are smaller. However, they often drink just as much as adults so you should plan on at least 1-2 cups per hour for your kids. My personal experience is that 2 cups is simply not enough in most situations and I usually double that amount unless it’s a very short hike.
If you are sticking to short hikes of less than an hour or so, the water in your bottle will probably be enough. However, if you are heading out on a longer trail, you will need to consider how to carry more water to refill your bottles. In my opinion, you should always bring extra water in case your kids are thirstier than normal, you have any emergencies, or someone accidentally has a spill.
All this water can get heavy. Children, especially young children, can’t carry much weight in their packs, so lugging extra water will be the responsibility of an adult. Older kids and teens can manage an extra water bottle in their packs. If you or your kids use hydration packs, the problem is usually solved as most hold 1-1.5 liters (or about 4-6 cups) which is enough for most family-friendly day hikes.
Hydration Tips for Hiking with Kids
- Establishing a hydration schedule and reminders
- Encouraging kids to drink water regularly
- Incorporating fun and engaging ways to stay hydrated
Adding Electrolytes to Your Family Hike: Are They Needed?
Electrolyte drinks have become popular, but are they really needed? Do they have any health benefits, or do they do more harm than good? Many people think electrolyte drinks, such as Gatorade, are healthier than other sugary drink options, but many medical experts say otherwise.
Pros and Cons of Electrolyte Drinks
Electrolyte drinks, such as Gatorade and Body Armor, can be healthier than other sugary drinks. They have less sugar in them than most soda beverages and contain electrolytes in a solution that helps increase hydration and replace vital minerals lost through sweat. They can also be purchased in sugar-free varieties which eliminates much of the concern about the drinks.
However, in general, water is the most important ingredient for hydration. While electrolytes are vital for absorption, most of us already get the minerals we need in other forms. In addition, the increase in sugary drinks has contributed to health problems such as obesity, so they should be used as a rare treat and not considered part of a regular diet.
Do Kids Need Extra Electrolytes?
Kids, like all other humans, need electrolytes such as sodium, magnesium, potassium, and calcium in order to have healthy bodies. Electrolytes are especially important in helping the body to absorb water. When kids sweat, they lose electrolytes faster than normal, and too much electrolyte loss can contribute to dehydration.
Kids can lose electrolytes while hiking because they are sweating and exercising, and they will lose them faster if it’s hot outside. However, most kids don’t really work out that hard while hiking compared with other activities, such as sports. We often give our kids small electrolyte drinks while we are hiking or camping, but they are considered a special treat and we often choose the sugar-free versions.
Other Ways to Get Enough Electrolytes When Hiking
While electrolyte drinks are one way to add these minerals to your diet, there are other options as well. Here are some ways you can up your child’s salt and mineral intake:
- Salty snacks: Snacks such as crackers, peanut butter, and jerky contain high levels of sodium which is one way to get this electrolyte. Make sure that you are prepared for the increase in drinking that might happen after eating salty snacks.
- Electrolyte powder: These powdery supplements are designed to add to your drinking water. Some have very high levels of electrolytes and are usually not suitable for kids at the full dose. They are, however, usually sugar-free. My husband prefers LMNT Electrolyte Powder packets as they have no sugar and taste good.
- Electrolyte Chews: another form of supplement, these chews have varying levels of sodium and other electrolytes. They may have too much for kids.
Water Needs When Hiking In Hot Weather
Anytime you are hiking in hot weather, plan to bring more water. Hiking in weather over 80-90° can cause your body to use water much faster. Hiking in dry areas, even if it’s not hot, can dry out the mucous membranes in your mouth and nose and make you feel thirstier than normal. In these situations, it’s essential to bring more water than you would usually have with you. I recommend carrying double the normal amount of water on these days, and consider adding some electrolytes or salty snacks as well.
Remember, you will also have to bring extra water for each person in your group, including kids. Adults might have to carry the extra hydration in order to keep kids’ packs at a safe and comfortable weight. Whatever you do, don’t skip bringing extra water because it’s heavy. Minor problems become emergencies quickly if you don’t have enough water in hot weather. Your family will quickly drink part of it, which will leave you with a lighter pack on the way back.
Conclusion
No matter how old your kids are or what kind of hike you are going on, planning for your water consumption is one of the most important steps you should take. In general, the longer your hike, the hotter or dryer the weather, the more water your family will need. In most cases, it’s a good idea to bring some extra water to refill empty bottles.
This post is part of a series of articles about what to bring when hiking with kids. Here are the rest of the posts:
The Ultimate Guide to What Your Kids Need When Day Hiking
What to Bring Hiking With a Baby or Toddler
What Your Kids Should Carry When Hiking
How Much Weight Should Kids Carry on a Hike? Tips and Tricks