How often should I rest while hiking?

As a general guideline, rest for 5-10 minutes every 45-60 minutes of walking. Fitter hikers can go longer between rests, while beginners benefit from more frequent stops. On very steep ascents, short micro-rests (30 seconds leaning on your poles) every 15-20 minutes can be more effective than infrequent long rests.

Should I sit down during rest stops?

For short breaks (under 10 minutes), standing or leaning against something is often better as sitting then standing with a heavy pack is tiring. For longer breaks, sitting is fine but avoid getting cold in winter — keep a warm layer handy. Always remove your pack to rest your shoulders.

How much water should I drink at each rest stop?

Drink 200-300ml of water at each rest stop, or about 500ml per hour of hiking in warm weather. Do not wait until you feel thirsty — by then you are already dehydrated. In hot weather (above 25°C), increase to 300-400ml per stop and consider electrolyte tablets.

Do rest stops significantly add to total hiking time?

Yes, rest stops typically add 15-25% to your total trail time. On a 6-hour walking day, expect 1-1.5 hours of rest time. Always factor this into your planning, especially in winter when daylight is limited.

CampCalcs

Rest Stop Calculator

Plan rest stop frequency and duration based on distance, elevation and fitness level.

Distance

Total Ascent

Fitness Level

Temperature

How We Calculate This

Rest Frequency

Based on fitness: Very fit (75min), Fit (60min), Average (45min), Below average (35min), Unfit (25min).

Rest Duration

Based on fitness: Very fit (5min), Fit (7min), Average (10min), Below average (12min), Unfit (15min). Heat above 25°C adds 5-10 minutes per stop.

Hydration

200ml per stop in cool weather, 250ml above 20°C, 300ml above 25°C.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify conditions and use proper safety equipment outdoors.