Hydration Tips for You and Your Dog During Long Hikes and Runs
Hydration Tips for You and Your Dog During Long Hikes and Runs
Exploring the great outdoors with your dog is one of life’s most rewarding experiences. But whether it’s a challenging trail or a long-distance run, staying hydrated is key to keeping you and your pup safe, happy, and energized. Both humans and dogs rely on water to function, so it’s important to plan and make hydration a top priority during your adventures.
Here’s everything you need to know about keeping both you and your furry companion hydrated during those long hikes and runs.
Understanding Water Needs
Did you know that your dog’s hydration needs are different from your own? Factors like size, breed, age, and activity level directly affect how much water dogs need. On average, a dog requires about one ounce of water per pound of body weight each day—and that amount increases with vigorous exercise or warm weather.
For humans, it’s often recommended to drink 8–10 cups of water daily, but this also increases significantly with intense physical activity. Staying mindful of both your and your dog’s hydration needs will keep everyone performing their best.
Planning Ahead
Preparation is everything! Before you head out, take these steps to ensure a safe and enjoyable experience:
- Check the Weather Forecast: Hot, dry days will demand more water for both you and your dog. Consider hiking early in the day or sticking to shaded routes when the sun is blazing.
- Choose Routes with Water Sources: Streams, lakes, or ponds can be lifesavers when you’re running low on water. Just ensure the water is safe for both you and your pup—some natural sources may contain harmful bacteria.
- Research Your Trail: Trails with difficult terrain or limited shade may impact how quickly you and your dog dehydrate. Be realistic about the distance and difficulty.
Personal tip: After learning the hard way on a longer-than-expected trail, I now always check for streams along my hike—just in case.
Pack the Essentials
Every adventurer needs their gear! Here’s what should always make your packing list for a hike or run with your dog:
- For You:
- Water bottles with enough water to last the trip
- Lightweight hydration packs
- Electrolyte tablets or drinks to replenish your body
- For Your Dog:
- A collapsible or portable water bowl
- A bottle of fresh water dedicated just for them
- Dog-specific hydration packs if they’re comfortable carrying gear
- Shared Essentials:
- High-energy snacks like granola bars (for you) or dog treats (for your pup)
- Cooling gear, like a damp neck wrap or cooling vest for your dog during hot days
- A basic first-aid kit for emergencies
Packing these items ensures you’re always prepared, regardless of the conditions you face.
Signs of Dehydration
Dehydration can sneak up quickly on both you and your dog. Watch out for these common warning signs:
- For Dogs:
- Excessive panting
- Dry gums or nose
- Loss of skin elasticity (try a gentle pinch on the back of their neck—if the skin doesn’t bounce back quickly, they’re dehydrated)
- Fatigue or disinterest in activity
- For You:
- Dry mouth and excessive thirst
- Feeling fatigued or lightheaded
- Dark yellow urine (a clear indicator you need water fast!)
Recognizing these indicators early can make all the difference for staying safe.
Hydration Breaks
Taking frequent water breaks is crucial. Try to stop every 15–30 minutes during a hike or run, depending on the intensity of the activity and the weather. Drinking small amounts gradually is better than gulping down too much at once, which might upset both of your stomachs.
If your dog is hesitant to drink, encourage them with positive reinforcement. Sometimes adding a splash of low-sodium chicken broth or a dog-safe hydration supplement to their water can make it more enticing. Plus, who doesn’t enjoy a little flavor boost?
Post-Activity Hydration
Your hydration habits shouldn’t stop when the adventure ends. After your hike or run, both you and your dog will need to replenish the fluids you’ve lost. This is especially important if the weather is hot or the activity is intense.
For you, focus on drinking water and maybe a sports drink with electrolytes.
For your dog, ensure they have access to fresh, clean water—ideally in a cool, quiet spot where they can rest.
Fun tip for your pup: Freeze small amounts of water with treats or fruit (like blueberries) in ice cube trays. It’s a great way to hydrate and reward them post-hike!
Case Studies on Hydration Needs
According to studies from veterinary journals, dogs engaged in intense exercise can require 3–4 times their normal daily water intake. Human athletes experience similar increases, sometimes losing 2–3 liters of water per hour through sweat. Adequate hydration is critical to maintaining strength, focus, and energy—whether you’re human or hound. The science doesn’t lie—water is the ultimate fuel.
Recap and Call to Action
Hydration is vital for any outdoor adventure (and yes, that includes your dog, too). From pre-hike prep to post-hike care, taking small steps to stay hydrated keeps you safe and ready for your next trail.
Now it’s your turn—ready to take your outdoor adventures to the next level? Share your hydration must-haves or your favorite trail tips in the comments below. And if you’re looking for even more ways to keep you and your pup safe and happy on the trails, sign up for our newsletter to get expert tips and gear recommendations delivered straight to your inbox.
Stay hydrated, stay happy, and don’t forget the H2O!
