Water plays a vital role in maintaining good health. It helps to avoid muscle cramps, regulates your body temperature, helps to maintain proper muscle tone, relieves constipation, moisturizes your skin and helps your body filter and eliminate toxins.
Hydration Tips:
Plain water: For walks of an hour or less
Add a Sports Drink when your walk is going to be longer than an hour to help with water absorption.
Drink Before You Walk: Drink a tall glass of water (17 oz. or 500 mL) 2 hours before your walk.
Caffeine: Avoid caffeinated beverages before your walk which can cause you to loose fluid.
Plan for More Water: Carry water or plan for water stops along the route where you can get a full drink of water every 20 minutes.
Drinking When Sweating: Drink more than usual if you are sweating more than usual.
Environmental Conditions: You lose even more fluids at high altitudes and in the heat with either high or low humidity and need to drink more than usual.
After Your Walk: After a long, vigorous walk/hike (>60 minutes), consider a sports drinks to replenish electrolytes as well.
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