The average adult human body consists of roughly 60 percent water. Even mild physical activity can diminish this percentage, leading to feelings of fatigue and hindering athletic prowess. Proper hydration is crucial, whether you’re casually strolling, hiking, cycling, skiing, climbing, or engaging in running. This article specifically addresses hydration for running but also provides general guidelines for staying properly hydrated during various activities.
How Much Water to Drink While Hiking:
The quantity of water you should consume varies based on several factors, including the nature of the activity, its intensity, duration, weather conditions, your age, sweat rate, and body composition. A general guideline suggests around half a liter of water per hour during moderate activity in moderate temperatures. Adjustments may be necessary with increasing temperature and activity intensity. For instance, vigorous hiking in hot weather might necessitate drinking one litre or more per hour. With time, you’ll develop a better sense of your hydration needs.
Water Carrying Methods:
The nature of your activity will typically dictate the most suitable location for storing your water, but accessibility is key. For activities such as hiking, backpacking, and mountain biking, a hydration reservoir within a backpack is highly recommended. If you opt for a water bottle, place it in a readily accessible spot, like a mesh pocket often found on the sides of backpacks. When trail running, options include handheld water bottles, hydration waistpacks or belts, or hydration vests.
Tips to Stay Hydrated:
Hydrate Frequently: Instead of gulping down water sporadically, opt for frequent small sips to maintain hydration consistently.
Remember to Refuel: Sweating leads to electrolyte loss, draining your energy levels. While this may not be a concern for shorter activities lasting an hour or less, it becomes crucial during longer outings. Snack options rich in sodium and potassium, along with foods containing calcium and magnesium, can replenish electrolytes. For prolonged, high-intensity endeavors, consider carrying an electrolyte replacement sports drink as well.
Increase Fluid Intake at Higher Altitudes: Engaging in activities at elevated altitudes can accelerate dehydration. Due to decreased thirst sensations, it’s vital to consume fluids frequently when at higher elevations.
Stay Hydrated in Cold Conditions: While it might not be appealing to sip cold water during winter, maintaining proper hydration remains crucial in cold weather, akin to warm conditions. Carrying a warm beverage can aid in sustaining hydration levels.
Pre-Activity Hydration: While generally unnecessary, for prolonged high-intensity endeavors, consider consuming approximately 16 fl. oz. of fluids two hours prior to activity.
Post-Activity Rehydration: Replenishing fluids after exercise restores hydration levels and aids in recovery. This can be as straightforward as drinking water upon returning home or, for a more calculated approach, consuming 16–24 fl. oz. of water for every pound lost during exercise.
Strategize Your Route: Water adds weight, so if you prefer not to carry excess load during activities like running or cycling, plan routes that pass by water sources or utilize your vehicle as a base station for refills and snacks.
Remote Area Considerations: In secluded locales, ensure you have enough water for the entirety of your excursion, or bring along water treatment options for refilling from natural sources.
Sun Protection: Guard against dehydration by preventing sunburns through sunscreen application or wearing protective clothing before venturing outdoors.
Hydration Reminder: To avoid neglecting hydration, set a timer on your watch to remind you to drink approximately every 20 minutes during activity.
How to Prevent Dehydration:
Dehydration arises when the body loses more fluids, primarily through sweating, than it takes in. Failing to replenish these fluids with water poses the risk of dehydration. The following indicators suggest inadequate fluid intake:
Early signs of dehydration:
- Dry mouth
- Reduced energy levels or athletic performance
More severe dehydration symptoms:
- Muscle cramps
- Headaches
- Nausea
- Manifestation of the “umbles” (stumbling, mumbling, grumbling, and fumbling)
- Dark or intensely colored urine with reduced volume (Note: Some foods and beverages, such as those containing B12 vitamins, can cause urine to appear bright yellow, so urine color alone may not reliably indicate dehydration.)
The solution to dehydration is straightforward: Drink water. Consume water as soon as you feel thirsty. Aim for regular sips of water rather than consuming large quantities once thirst becomes pronounced.
How to Prevent Over-Hydration
On the opposite end of the spectrum of dehydration is overhydration, also known as hyponatremia, a relatively rare condition that primarily affects endurance athletes such as marathon runners, ultra-runners, and triathletes.
Hyponatremia occurs when sodium levels in the blood become overly diluted, impairing cell function. In severe cases, it can lead to coma and even death.
The symptoms of hyponatremia mirror those of dehydration, including fatigue, headache, and nausea, leading some athletes to mistakenly increase their water intake and worsen the condition.
Avoiding Overhydration: Drinking excessively in an attempt to prevent dehydration can actually result in hyponatremia. The key to preventing overhydration is to carefully monitor your fluid intake.
Avoid excessive drinking: Aim for around 10 fl. oz. every 20 minutes and avoid consuming more fluid than you lose through sweating. Weight gain during exercise can signal excessive fluid intake.
Maintain adequate sodium levels: Balance your sodium intake by consuming snacks rich in sodium or opting for sports drinks that contain sodium.
