Preparing for a hike: how to plan your water and effort in advance

Our fitness coach · September 27, 2026

A backpack and gear for a hike — preparing for a trail

A hike takes a bit more planning than a regular walk. Here's how to prepare physically and not forget your hydration on the trail.

A hike isn't just beautiful views — it's physical effort that takes preparation, especially if you rarely walk long distances.

Physical preparation in advance

If the route is long or involves significant elevation gain, a few weeks of regular walks or light training before the hike lower the risk of overexertion and injury on the first day.

How to plan your water

A rough guide is 0.5-1 liter per hour of activity in moderate weather.
In heat or at high altitude, water needs increase.
Bring a bit more than you plan to use — running short of water on the trail is riskier than a bit of extra weight in your pack.

Basic gear

Comfortable broken-in shoes, weather-appropriate clothing layers, a first-aid kit, sun protection, and enough snacks are the basics for any route, even a day hike.

For more on hydration, see "How much water you need", and for active vacations, "Active vacations". Many people use X39 before physical exertion — more in "X39 for people who train".

Questions and answers

How much water should you bring on a hike?

A rough guide is about 0.5-1 liter per hour of activity in moderate weather, more in heat — the exact amount depends on the route and temperature.

Do you need to physically prepare before a hike?

Yes, especially for long or difficult routes — a few weeks of regular walks or workouts beforehand lower the risk of overexertion on the first day of the hike.

What basic gear should a beginner bring?

Comfortable shoes, water, some food, a first-aid kit, and sun and weather protection — a detailed list is in the sources below.