Stay Hydrated on Your Ruck: How Much Water Should You Carry?

When planning a ruck, it is important to consider how much water you'll need to bring along. Factors such as the length and difficulty of the ruck, weather conditions, and your own personal hydration needs all play a role in determining how much water you should carry.

Understand the Importance of Hydration on a Ruck

Hydration is crucial when hiking, as it helps regulate body temperature, prevent heat exhaustion and heat stroke, and maintain physical and mental performance. Dehydration can lead to fatigue, dizziness, headaches, and even more serious health issues. It's important to understand the importance of hydration and plan accordingly before hitting the trail.

Consider the Weather and Terrain

Think about the weather and the terrain you'll be facing. If you're hiking in hot and dry conditions, you will need to carry more water to stay hydrated. Similarly, if you're hiking in high altitude or steep terrain, you'll need to carry more water to compensate for the extra effort. It's also important to research the trail beforehand and identify any water sources along the way. If there are reliable water sources, you may be able to carry less water and refill along the way. However, if water sources are scarce or unreliable, you'll need to carry more water to ensure you stay hydrated throughout the ruck.

Calculate Your Water Needs and Pack Accordingly

As a general rule, it's recommended to carry at least 2 litres of water per person minimum for a full day of steady pace hiking. However, if you're hiking in hot and dry conditions, you may need to carry more. It's also important to consider any water sources along the trail and plan accordingly. If you're unsure about how much water to carry, it's always better to err on the side of caution and bring extra. Staying hydrated is crucial for a safe and enjoyable hiking experience.

How Often and When to Drink?

As a general rule of thumb, you should aim to drink at least half a litre of water per hour of moderate activity in moderate temperatures. However, if the weather is hot and humid or if you are hiking at a high altitude, you may need to drink more to stay properly hydrated. In these conditions, it is recommended that you drink at least one litre of water per hour.

Tips for Staying Hydrated on the Trail.

Staying hydrated on a ruck is essential for your health and safety. Here are some tips to help you stay hydrated on the trail:

• Start hydrating before your ruck. Drink plenty of water the day before and the morning of your ruck.
• Bring enough water. As a general rule, carry at least 2 litres of water per person for a full day ruck.
• Consider the weather conditions. If you're hiking in hot and dry conditions, you may need to carry more water.
• Plan for water sources along the trail. Research the trail beforehand and plan where you can refill your water supply.
• Use a hydration system. A hydration system, such as a hydration pack or water bottle with a built-in filter, can make it easier to stay hydrated on the trail.