Staying hydrated and drinking plenty of water while climbing Kilimanjaro is essential for a successful summit. If you have hiked or climbed in the past, you know that drinking water helps your performance and health.

Many people wonder exactly how much water they need to drink while climbing Kili and how the water will be supplied.

This guide has all the answers to your questions.

How Much Water Should I Drink While Climbing Kilimanjaro?

We recommend you drink 4-5 liters of water each day. It’s also important to continue drinking plenty of water after the climb to replenish all the water your body lost.

Many people also find that they get dehydrated while flying, so try to drink plenty of water during your travel days to Tanzania so that you arrive fully prepared.

Drinking less than 4 liters a day can lead to a multitude of problems including dehydration, increased chance of altitude sickness, headaches, and muscle cramps.

Increased Water Requirements

You might have noticed that the recommendation of 4-5 liters is a bit more compared to what you are used to. This is because your body will lose more water while climbing than it does on a normal day back home.

While climbing your body loses water through sweat, urination, and prolonged exposure to the sun.

As you get higher up the mountain, the air becomes cold and dry which can also increase the amount of water your body loses. You might also experience a dry mouth which will make you feel like you want to drink more.

Dehydration on Kilimanjaro

Getting dehydrated while climbing is extremely dangerous. Our guides will remind you to continue drinking water throughout the day to ensure you are getting adequate hydration.

If you become dehydrated, your chances of summiting greatly decrease because your body will not be able to perform as well. If your body doesn’t have enough water, it’s also harder for your cells and organs to maintain your internal temperature.

While on the mountain, you will go through a variety of terrains and climates making it essential for your body to be able to regulate itself.

Lack of water can also make your heart pump faster which is extremely tasking for your body. You’ll even begin to feel weak making it harder to complete each day’s hike.

How Do I Know If I’m Drinking Enough Water?

If you are drinking 4-5 liters a day while on the mountain, you can be sure you are drinking enough water. Our Kilimanjaro guides will also assess you for signs and symptoms of dehydration to ensure you are drinking enough.

Here are some signs of dehydration to be aware of:

• Headache
• Muscle aches and cramps
• Dry mouth
• Dry skin
• Weakness
• Nausea
• Dizziness and fainting
• Fatigue

Keep in mind some of these things like, dry skin, might happen because of the cold weather as you get closer to the summit. However, make sure to report all symptoms to the guides so they can check you and ensure it’s nothing serious.

Many of the signs of dehydration are similar to Acute Mountain Sickness (AMS) which is why we ask you to report any symptoms you are experiencing to the guides.

Since the symptoms are similar and dehydration can make the symptoms of AMS, it’s crucial to stay on top of your water intake and avoid any problems.

Staying Hydrated On the Mountain

Many of our climbers choose to bring along electrolyte packets to mix with their water. This allows you to replenish lost water and minerals faster. Some people also find that the added flavor encourages them to drink more since it taste better than plain water.

Make sure to try the electrolyte packets at home first to see which flavors and brands you like the best.

Here are the best tips for staying hydrated on the mountain:

• Don’t wait until you’re thirsty. If you feel very thirsty, you’re already on your way to being dehydrated.
• Sip throughout the day as you are walking.
• Drink larger quantities during rest breaks.
• Drink before and after meals not just while eating.
• Start the day with a full water bottle to encourage yourself to drink from the start of the day.
• Set reminders on your watch or phone to tell you to drink.
• Stagger your water intake throughout the day so that it’s continuous rather than overconsuming during some parts of the day and underconsuming during others.

It’s also important to drink more water than any other beverage. At breakfast and after supper, we provide other drinks like tea, coffee, and hot chocolate.

These other drinks should just be for enjoymnent and accompaniment to yoru meal. They should not be your main form of hydration.

Do I Bring My Own Water for the Climb?

No! Climbing Kilimanjaro supplies all your drinking water for you each day of the climb. You don’t need to worry about bringing any of your own water.

You will want to bring a reusable water bottle though or a water bladder. You can find examples of our water bottle recommendations on our complete packing list.

Our mountain guides purify the water for you so you can ensure it’s clean and ready to drink.

If you have any questions about dehydration or water intake while climbing, feel free to contact us and we can answer all your questions!