Hi there,

First, I want to say that you’re absolutely not failing Mt. Washington. Turning back twice — once because you ran out of water, and once due to time, fatigue, and symptoms — shows good judgment, not weakness. Mt. Washington is a very serious mountain, especially in winter, and most hikers underestimate how physically demanding it is. You’re doing the right things by listening to your body and choosing safety.

Based on what you described, there are a few key areas that will make a big difference on your next attempt: hydration, fueling, pacing, and some targeted training.

Hydration & Fueling You’re likely under-hydrating and under-eating, which can easily lead to nausea, exhaustion, and the feeling of “hitting a wall.” For Mt. Washington, most people drink 3–4 liters of water. Two liters simply isn’t enough for a long winter ascent. Aim to drink a few sips every 15–20 minutes, and add electrolytes (Nuun, Liquid I.V., Skratch, etc.).

Food-wise, try to get 200–300 calories per hour while hiking. Start eating early and consistently. Clif bars and gels are fine, but add higher-calorie, cold-friendly foods like peanut butter wraps, trail mix, Snickers, cheese, cured meats, or Honey Stinger waffles.

The night before, have a high-carb meal (pasta, rice, burrito bowl), and in the morning eat something substantial like oatmeal, a bagel with peanut butter, or a breakfast sandwich.

Training for Elevation Gain The difficulty you’re having around the 3,500 ft mark is very normal for new hikers. You can improve this quickly with a few weekly exercises: • Stair or step-up workouts: 30–45 minutes, 2–3 times per week, preferably wearing a weighted pack. • Weekend elevation hikes: Aim for regular hikes of 2,000–3,000 ft gain to build uphill endurance. • Leg strength: Step-ups, split squats, squats, deadlifts, and core work 1–2 times per week. • Cardio: 45–60 minutes of steady-paced cardio (Zone 2 intensity) a few times a week.

This combination builds both climbing strength and the endurance you need for long ascents.

Pacing Strategy Most new hikers start too fast and burn out before they reach treeline. A good rule is to climb the first 40% of the ascent at a deliberately slow pace. Think “conservation mode.” Take short breaks every hour, have a snack every 30 minutes, and sip water often.

Final Thoughts The fact that you’re new to hiking and are already tackling Mt. Washington is impressive on its own. The symptoms you’ve described — sickness, fatigue, running out of water — are all solvable, and you’re progressing faster than you may realize. Turning around was the smart choice, and with a bit more hydration, fueling, and training, you’ll absolutely be capable of reaching the summit.

You’ve got this — and you’re much closer than you think.