Don't skimp on water when day hiking with children

As water is the heaviest item you’ll probably carry, there is a temptation to not take as much as one should. Don’t skimp on the amount of water you bring, though; after all, it’s the one thing your body most needs. It’s always better to end up having more water than you needed than returning to your vehicle dehydrated.

How much water should you take? Adults need at least a quart for every two hours hiking. Children need to drink about a quart every two hours of walking and more if the weather is hot, dry or cold and if at a high altitude. To keep kids hydrated, have them drink at every rest stop. Don’t presume there will be water on the hiking trail. Most trails outside of urban areas lack such public amenities. In addition, don’t drink water from local streams, lakes, rivers or ponds. There’s no way to tell if local water is safe or not. As soon as you have consumed half of your water supply, you should turn around for the vehicle.

Adds Walt O., of Bozeman, Mont., “To be safe, keep extra water in the car just in case you underestimate the amount of water needed or if canteen spills leave you short on water during the hike. Water could be frozen in bottles so that when you arrive back at your vehicle, it’s still cold but melted.”

Bottled beverages containing juice or sports drinks are fine, but they also are no replacement for pure water. If your kids bring them, make sure they also drink water on the hike. In addition, don’t let children bring boxed juice, which can easily spill and attract stinging insects.

Finally, remember that when children are young you’ll need to carry their water as well. Accommodate for that in your packing.

Read more about day hiking with children in my Hikes with Tykes guidebooks.

Avoiding, treating dehydration on a hike

Make sure children drink water when hiking, as they will dehydrate more
quickly than adults. Photo courtesy of Ken Kistler.

When one has overexerted himself in extremely hot or dry weather or after great exposure to the sun, the body can suddenly dehydrate.

Though dangerous in itself, dehydration can lead to additional problems, such as heat exhaustion, heatstroke and hypothermia.

Drink up
Take note: Children will dehydrate more quickly than adults. After all, a glass with a little water in it will evaporate more quickly than a glass with a lot of water. Likewise, children will use up water more quickly than a full-grown person.

Avoid dehydration by drinking plenty of water. Children need to drink about a quart every two hours of walking and more if the weather is hot, dry or cold and if at a high altitude.

Keep the soft drinks and caffeinated beverages at home. They may temporarily quench thirst, but they won’t adequately replace water the body has lost due to physical exertion. Also, let older kids carry their own canteens or use a hydration system. They’re then more likely to sip water as they need it.

First sign
Parent Rosie M., of Durango, Colo., offers this idea for getting children to drink their water:
“Sometimes kids won’t drink warm water. Fill the canteen half way up with water the night before the hike and place it in the freezer. The next morning, fill the canteen with cold water. Several hours will have to pass before the ice melts, ensuring you have cold water the entire hike.”

Thirst is the first sign of dehydration. The less clear (or more yellow) the urine is, the more dehydrated the body is. Other symptoms include nausea, headache, dizziness, muscle cramps and fatigue.

To treat dehydration, place the victim in the shade. Use sports drinks or packages of electrolyte additives for kids, children, not plain water. Don’t use salt tablets, as they’re difficult to digest.

Read more about day hiking with children in my guidebook Hikes with Tykes.