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Thursday, July 22, 2010

Hiking Hydration: Before, During and After


Hiking to Secret Canyon in Sedona Arizona
Image by Al_HikesAZ via Flickr
On hot days of summer it’s easy to get dehydrated while hiking. When you feel thirsty, you are already on the way to dehydration. So, hydrate, hydrate, hydrate.
Hydrate before your hike, during your hike and after your hike.
WE’RE MADE UP OF MOSTLY WATER
Seventy-five percent of the make-up of our muscle tissue is water. Twenty percent of our fatty tissue is made up of water. All of our cells need water to transport nutrients and eliminate waste. When exercising, you can lose a quart of water through sweating (Source).
BEFORE YOUR HIKE
Two or three hours before you start hiking, drink two to three glasses of water. A half hour before you hit the trail, drink another glass.
DURING YOUR HIKE
While hiking, drink regularly – every 15 to 20 minutes take in approximately one glass of water to replenish what you are losing.
AFTER YOUR HIKE
Drink a glass of water within the 30-minute period right after you arrive back at the parking lot. Then keep drinking for the next few hours to replenish the fluids that you have lost.
Hydrate, hike, hydrate. Have fun.
by Richard Davidian. Ph.D.


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