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How much water you should drink depends on three main factors: climate, your level of exertion and your own individual needs. 1  Climate: When hiking in hot and/or humid conditions, one litre per hour is generally recommended. Climate: When hiking in hot and/or humid conditions, one litre per hour is generally recommended. 2  Same goes for altitude, where although the temperature may be cooler, the air is drier and thinner. 3  In milder conditions at lower altitudes, half of the above mentioned quantity should normally suffice.
The only apparent benefit to good fitness prior to the start is less weight loss and more trail miles in the first month of the hike. 2. The average northbound thru-hiker starts off at 12.8 miles per day, while the out of shape hiker starts off at about 9.5 miles per day. After the first month all hikers average about 16 miles per day. 3.