Long distance hiking: water consumption

[AlphalphaPB]

I hope this is in the right forum. Yes, Mr. Collucci, I did read the Community Center sticky. Water is gear too, right?

Does anyone have experience with long distance hiking? I'm looking to do the C&O 100K (= 62 miles, from Harper's Ferry, WV to Washington D.C. in one day) sometime soon, and am calculating how much water and food I'll have to bring. The path is all small gravel and fairly level.

The longest I've hiked is a little over 20 miles in one day (at an average speed of about 2.5 to 3 miles an hour on hillier and rockier ground, the southern Pennsylvania part of the Appalachian Trail). For that I drank about 3 liters (~=quarts) of water and used about half a liter for cooked food. I'm figuring that water consumption doesn't increase linearly with distance, especially given that I'll try to walk more of the trail overnight. I'm guessing I'll need about 7 liters of water.

I've heard that there's water sources in the last 15 miles outside Washington D.C., but I'm not going to bet on it. If all else fails, I'll just have to scoop some water out of the nasty green C&O canal. I guess I should bring some Aqua Mira treatment solution... and a sock to filter out alligator crap... I most likely won't be bringing my water filter just to save weight.

For food I hope I can minimize the weight by eating a meal at the beginning and bringing about 1500 to 2000 calories of dry food. That should be a little under 1.5 to 2 pounds. I tried out trail mix and M&M's for my last AT hike and it was great to be able to keep moving while I ate.

Any personal experiences with this kind of hiking? Another thing I'm worrying about is the possibility of muscle cramps. I've heard that swimmers eat tons of bananas to reduce the chance, but it might just be a placebo. In any case, I'll have some Excedrin to chew on. What a sweet mix of acetaminophen, aspirin and caffeine.

 

[Esav Benyamin]

I don't do long distance hiking anymore but I will always want to bring a little more water than I think I'll need, especially in warm weather. Constant sipping is the key to maintaining a healthy fluid balance. On the other hand, you can bring some water and food in more compact, combined form: fruit. Bananas are not a bad idea. Grapes are handy. Apples or pears are more crushproof. The wrappers are biodegradable.

 

[gajinoz]

There are quite a few things that will determine how much water you're going to need. The main one's are heat and humidity. How hot and humid is it going to be when you do this hike? What is the terrain like, hilly, flat, easy going, lots of rocks, bush, etc?

Generally speaking you want at least 3 litres per day, if you're smart you'll take more, maybe 6 litres.

If it's going to be hot and sunny wear a hat. Leave early and rest for a couple of hours during the hottest part of the day.

I'm not familiar with the bush over there but in Oz, if you're wandering around in the outback your learn to be prepared and careful or you end up dead.

Have fun.

 

[C L Wilkins]

Camelbak Mule

This is what I have used for biking and hiking. I am more than pleased with it. 100 oz. sounds like a lot but take an extra bottle or Platypus as well.

The only complaint I have with any of the hydration systems such as Camelbak is that the first shot of water is warm since it is from the tube and you have to get past that before you get to cool water. One way around it is to blow into it before you take a drink. This forces the water in the tube back into the bladder.

I always put ice in the hydration bladder along with water. It makes a difference as the day progresses.

For something with more storage (but it has the same 100 oz. capacity) check out the H.A.W.G.

Oh, another thing. Believe it or not, a small, lightweight umbrella does wonders for the sun. Preferably a dark color such as black. With an umbrella, you can walk in the shade all day long.

Craig

 

[sygyzy]

Just remember:

1. By the time you are thirsty, it's too late

2. Always sip water constantly, even if you don't think you are thirsty. You will find that this will eliminate all sorts of troubles for you.

i.e. dehydration, painful recovery, cramps, etc

3. Always carry more than you need.

Good luck. I don't think I could do 62 miles in one day, though if it's fairly flat, it might be doable. Are you planning on hiking 24 hours?

 

[Ming65]

Maximum water consumption I've seen is about 1 litre per hour. This was with measuremements I took on two drillers offsiders working in very hot temperaturesb (Oz western desert). This was very high tempo, strenous work (neither of their heart rates dropped below 135 for the whole afternoon). Less strenous work in milder temperatures generates a water consumption of 250-400ml per hour.

If you are hiking for 20-25 hours at a water consumtion of 400ml then I reckon you use about 10 litres. But you won't need to carry this much if you hydrtrate well before you start. 7-8 litres seems about right to me.

 

[AlphalphaPB]

Thanks for all the tips everyone. Keep 'em coming!

I don't do long distance hiking anymore but I will always want to bring a little more water than I think I'll need, especially in warm weather.
...
On the other hand, you can bring some water and food in more compact, combined form: fruit.

Yep, bringing more than enough is the safe thing to do, but on a long day, it helps to cut down the safety margin as far as possible. On my first real long hike, I was a sucker for carrying 2 unused liters of water (4 whole pounds!) every day. But I'm still concerned about running out, hence I've got the last-ditch plan of treating canal water.

I've considered bringing fruit, but it's not that efficient as a fuel (~25 cal./oz. compared to 100+ cal./oz. for most hiking foods including trail mix). I'm not too sure about the water content though; I might be able to shave some liters of pure water to bring high-water fruits like grapes. They'd be a welcome change from choking down dry trail mix.

There are quite a few things that will determine how much water you're going to need. The main one's are heat and humidity. How hot and humid is it going to be when you do this hike?
...
If it's going to be hot and sunny wear a hat. Leave early and rest for a couple of hours during the hottest part of the day.

I did a test night hike of 7 miles tonight, and it's amazing how much less tiring it is compared to just this morning. It's slightly humid (80% humidity) and a bit hot in the afternoon (33 deg. C/92 deg. F). I didn't wear a hat today, which I normally do when I'm really hiking. I then usually place a damp microweave towel around my head, under the hat to cool down, soak up sweat and to provide additional coverage to the face and neck. Of course, I look like a wacko, but hey, it works.

I'm planning on starting at 18:00 to catch the cool part of the day. By the time it gets hot, I should be delerious for fatigue reasons already, plus the end will be in sight to remotivate me. I figure that if I'm not anywhere near the 2/3's point at 10:00, I'll just have to rest in the shade a bit and call off the 24 hour insanity hike.

Camelbak Mule

This is what I have used for biking and hiking. I am more than pleased with it. 100 oz. sounds like a lot but take an extra bottle or Platypus as well.

The only complaint I have with any of the hydration systems such as Camelbak is that the first shot of water is warm since it is from the tube and you have to get past that before you get to cool water. One way around it is to blow into it before you take a drink. This forces the water in the tube back into the bladder.

I always put ice in the hydration bladder along with water. It makes a difference as the day progresses.
...
Oh, another thing. Believe it or not, a small, lightweight umbrella does wonders for the sun. Preferably a dark color such as black. With an umbrella, you can walk in the shade all day long.

I just checked out the M.U.L.E. today. Looks decent, but a little pricey. I already have a 2L Camelbak reservoir, so I'll just bring my daypack.

The warm water is slightly annoying, but now I just suck it up. The reverse happens when winter-hiking-- there's a mouthful of refreshing ice-cold water in that section of exposed tubing. I've heard that the insulated reservoirs work well. Since I'll be bringing more than just a reservoir's worth of water, I guess I'll freeze the rest of my water in bottles to refill the Camelbak as the day goes on.

I use poles, so I won't be using an umbrella. I'm fine with just a hat and my wet veil/towel. Even on impromptu hikes without poles, I like having freed-up hands for balance.

Are you planning on hiking 24 hours?

That's the plan. There's an annual C&O 100K day in May, where the hikers have food and water resupply stations, but now I'll have to carry everything myself.

Maximum water consumption I've seen is about 1 litre per hour. This was with measuremements I took on two drillers offsiders working in very hot temperaturesb (Oz western desert). This was very high tempo, strenous work (neither of their heart rates dropped below 135 for the whole afternoon). Less strenous work in milder temperatures generates a water consumption of 250-400ml per hour.

I think I have a great increase in heart rate when I walk at greater than 3 miles per hour. Hopefully, I can finish 40 miles while it's still relatively cool, so I can drop below that speed for the finish. I bet fatigue will ensure that this happens.

A little tip for distance hikers: Aquafina liter bottles are heavy duty and have nice wide mouths. You can also throw them away towards the end of the hike if you come across a trash can. I buy these to supplement my Camelbak whenever I go on long hikes. Then I have no worries about leaking bottles, a constant worry when empty bottles can get crushed in the pack.

 

[Ming65]

down dry trail mix.
I think I have a great increase in heart rate when I walk at greater than 3 miles per hour. Hopefully, I can finish 40 miles while it's still relatively cool, so I can drop below that speed for the finish. I bet fatigue will ensure that this happens.
QUOTE]

I imagine you wouldn't generate a heart rate much above 130 when walking at 3 miles per hour (depending on your fitness level of course). Later in the hike the HR will drift upwards as you dehydrate and fatigue.

Good luck, it sounds like a great adventure - make sure you post a report after it's done.

 

[maximus otter]

AlphalphaPB,

62 miles is really beasting yourself. Be careful.

Ultra-distance runners & pro cyclists have been known to use glycerin to hyper-hydrate themselves. Here's a link for more info.

Disclaimer: I have never used this method. I am not a doctor. I cannot comment on its usefulness or otherwise. Just something to consider.

maximus otter

 

[anomad]

Does anyone have experience with long distance hiking? I'm looking to do the C&O 100K (= 62 miles, from Harper's Ferry, WV to Washington D.C. in one day) sometime soon, and am calculating how much water and food I'll have to bring. The path is all small gravel and fairly level.

For food I hope I can minimize the weight by eating a meal at the beginning and bringing about 1500 to 2000 calories of dry food.

Any personal experiences with this kind of hiking? Another thing I'm worrying about is the possibility of muscle cramps. I've heard that swimmers eat tons of bananas to reduce the chance, but it might just be a placebo. In any case, I'll have some Excedrin to chew on. What a sweet mix of acetaminophen, aspirin and caffeine.

I haven't tried a hike of that distance, but I have hiked a few marathons and done some epic bike rides that bordered on insanity.

For this you want to travel light and fast. If at all possible stash water along the route before hand, (but have a back up plan). Water is just too heavy, especially if its hot. Could someone meet you every 3 hours or so?

Hydration - half water, half gatorade. seperate bottles for each. More gatorade later in the walk. Also, start the walk completely hydrated!

Food - power bars and power gel, or your favorite brand. Digests easily and carries light. During a day long hike I will eat one gel per hour and supplement with a bar now and then. Cycling will obviously increase that. If m&m's and trail mix do it for you keep some handy. But try gel, its amazing.

Don't be afraid to quit if something hurts, if you "only" get in 25-30 miles thats still a long walk.

 

[MelancholyMutt]

I just walked three hours in Manhattan from Battery Park City to 96th street... about 6 miles. I had to drinka gallon of water and I still felt thirsty...

 

[Esav Benyamin]

MM, on the trail, he isn't going to be passed by 6 miles x 20 blocks to a mile x at least 10 cars or trucks or buses to a block! You're lucky all you needed was a gallon of water and not an oxygen tank. Of course, he won't have a bodega to stop in for a cool one, either.

 

[anomad]

When I was working outside and walking off trail all day I would typically go through 4 liters. 1 in the morning before I left, two in the pack, and one in the truck for when I returned. It was plenty on all but the hottest longest days.

 

[Ming65]

I did 40+ k's one day, over 16 hours in very rugged terrain. The next day it felt like someone had taken to the soles of my feet with a baseball bat. Can't remember what my water consumption was, but it was pretty cool weather - would have been at least 5 litres.

 

[MelancholyMutt]

MM, on the trail, he isn't going to be passed by 6 miles x 20 blocks to a mile x at least 10 cars or trucks or buses to a block! You're lucky all you needed was a gallon of water and not an oxygen tank. Of course, he won't have a bodega to stop in for a cool one, either.

Well, one factor that limited my desire to drink was about two miles into the walk, I had to pee real bad and there's absolutely NO place in NYC to pee if you were dressed like I was today... I finally got my chance when I got into Central Park.

 

[kmclye]

I used to be a bit disbelieving about Gatorade. However on the advice of my physio, I tried it. I find it helps to drink a little along the way and during the first 15 minutes after completing heavy exertion - it stops cramps and reduces the aches that would otherwise develop and hang around over the next few days. I still drink mainly water, though.

Maybe bring a bottle in addition to your water and have a mouthful every hour or so, and have another waiting for you at the end? Or have a tube of the soluble effervescent electrolyte tablets instead, although the composition of Gatorade is supposed to be ideal.

German hikers taught me that dilute apple juice (3:1 concentration) is also more easily absorbed by the body than water. So, I have found, is diluted honey solution.

If you try these ideas out over the next few weeks, you might find a solution that enables you to carry less.

One non-drinking tip - if you can carry a bottle of Zhenggushui along and rub it in at the stage when you are about to hit the brick wall, you may well find a bit of zing. Someone I know told me he cut his marathon time by 20 minutes (!?!) doing this. I don't run marathons and can't attest to this myself. If you decide to try it, you'll find it in a general Chinese supermarket or medicine shop. It's not heavy and you can decant about a quarter of it into a smaller bottle and just carry that.

Good luck.

 

[MelancholyMutt]

The Zhengui shui is basically an alcohol and camphor solution used for rubbing bruises abd sprains... very common in the traditional chinese martial arts community... it's like, but less effective than, rubbing Ben Gay or other menthol rubs.

 

[Pak 21]

I use a supplement called Electro Mix that adds potassium,calcium,chromium,magnesium and manganese to the water I take.
If you'll start hydrating yourself at least 2 weeks prior to your hike that will help.
The longest hike I ever made was 22 miles.I did it in 91/2 hours.
Good Luck!

 

[kmclye]

The Zhengui shui is basically an alcohol and camphor solution used for rubbing bruises abd sprains... very common in the traditional chinese martial arts community... it's like, but less effective than, rubbing Ben Gay or other menthol rubs.

D'you think? As I said, I haven't used it in marathons. However I have used it for muscle strains/aches after exercise or bad posture(!) and I like it for a number of reasons. First, it absorbs and after a few minutes there isn't much of an odour. Secondly, it isn't greasy. But most of all, I find it does help me get better where Bengay never has. Anyway, I don't want to hijack the thread so I'll leave it there ....

 

[joeshredd]

I hiked most of the C&O as a Boy Scout... we didn't carry more than a canteenful as there were lots of places to stop... but that was in the early '70's... And since most of it is very urbanized, water procurement shouldn't be that much of a problem... and worse case scenario is actually taking water out of the canal and boiling it!

And IIRC my desert lessons from Texas, the instructors there felt one gallon per person per day (which includes what you get in cooking and from food!) was all one needs to survive...


IMHO, We Americans are too water rich in our diets - I live in Seattle and I can't believe how many adults run around here with their bottled water or their REI nalgene bottles... Geez, there's a freakin' water fountain every twenty doorways... I just don't get it...