STAYING HYDRATED ON THE TRAIL, HIKER SHARES TIPS FOR SUMMER BACKCOUNTRY SAFETY

With summer temperatures climbing across much of the country, staying hydrated has become a top priority for hikers and backpackers hitting trails. Local hiker Daniel “Danny” Reyes, an experienced long-distance backpacker who has explored forests, mountains and backcountry trails nationwide, shared practical tips for keeping safe and hydrated during hot summer hikes.

I’ve been hiking all over the U.S. for over a decade, and dehydration is one of the biggest risks people underestimate. Even if you’re in good shape, high heat combined with physical exertion can quickly become dangerous~Danny Reyes

According to Reyes, the first rule of hydration is planning ahead. He recommends calculating water needs based on trail length, difficulty, and expected temperatures.

“For most summer hikes, you should aim for at least one liter of water per hour of hiking,” he said. “Your body can lose a surprising amount of fluid through sweat, especially during strenuous activity or in humid conditions.”

Reyes also emphasizes the importance of bringing extra water. On many trails, water sources can be limited, seasonal, or unreliable.

“I always carry more than I think I’ll need. If something goes wrong—like taking longer than expected or encountering a dry stream—you don’t want to be caught without enough,” he said.

He recommends using hydration packs or bottles with easy-access caps so hikers can sip water frequently without stopping.

“Small, consistent sips throughout the hike are better than chugging large amounts at once,” Reyes said. “It helps your body absorb the water more efficiently and keeps your energy levels steady.”

Electrolyte replacement is another key component of summer hydration. Reyes advises hikers to bring electrolyte tablets, powders, or drinks to replace sodium, potassium, and magnesium lost through sweat.

“Plain water is essential, but in extreme heat or long hikes, you also need to replace electrolytes to prevent cramping, dizziness, and fatigue,” he explained.

Timing hikes to avoid the hottest parts of the day is another critical tip. “Start early in the morning or later in the evening,” he said. “Midday sun can raise temperatures significantly, increasing dehydration risk and heat-related illnesses like heat exhaustion or heat stroke.”

Reyes also stresses monitoring your body for signs of dehydration. He advises hikers to look for symptoms such as dry mouth, dark urine, dizziness, headache, or rapid heartbeat.

“Don’t ignore mild symptoms. Even a little dehydration can escalate quickly during intense summer hikes,” he said.

Sun protection and clothing choices also play a role in hydration management. Reyes recommends wearing lightweight, breathable clothing, a wide-brimmed hat, and sunscreen to reduce excessive sweating and prevent sunburn.

“If your body overheats, it will lose more fluids. Keeping your core temperature down helps conserve water,” he explained.

Reyes also highlighted the value of shaded breaks and pacing. “Take breaks under trees, rock overhangs, or rest shelters. Slow down when the heat is intense and give your body a chance to recover,” he said.

Finally, Reyes encourages hikers to leave a hiking plan with someone. “Let someone know your route and expected return time. If you become dehydrated or disoriented, having someone aware of your location can save lives,” he said.

Health and safety experts agree. The National Outdoor Leadership School and the U.S. Forest Service advise hikers in hot-weather conditions to carry sufficient water, use electrolyte replacements, hike during cooler parts of the day, wear sun-protective clothing, and monitor for early warning signs of dehydration.

Hydration isn’t glamorous, but it’s essential. It’s what lets you finish the hike strong and come home safely

With proper preparation and awareness, Reyes says hikers can safely enjoy trails across the country, even in the hottest months.