Do You Know 7 Rehydration Advice For Walks In Hot Weather? Staying hydrated is vital at all times, but it’s crucial while you’re walking for exercise. Water improves the efficiency of your heartbeat, prevents muscle cramps, and helps you maintain a more stable body temperature. Additionally, during warmer weather, when heat and humidity cause you to perspire more than usual, your hydration needs may increase. Here, professionals offer their top hydration advice for strolls on hot summer days:
Tamara Hew-Butler, DPM, Ph.D., associate professor of exercise and sport science at Wayne State University in Detroit, advises, “Don’t believe the misconception that when you’re thirsty, you’re already dehydrated and it’s too late to repair the problem. “If it were true, all terrestrial mammals would be dead since they drink in accordance with behaviorally-driven thirst’s physiologically mediated demands. They have done fairly well without trying to estimate their rate of fluid loss while grazing or setting a timer to remind them to drink at regular intervals.
The amount of perspiration you produce, your weight and height, the temperature outside, and the distance you walk can all affect how much fluid you require. There isn’t a specific volume of liquid that works for everyone. Instead, the finest personal fluid replacement guide is thirst. Neural circuits that are hard-wired into our brains and nervous system control it in real-time. Our brains have sensors that are always keeping an eye on the body’s salt and water balance.
GIVE YOUR WATER A FLAVORFUL TWIST
Even on a hot summer day, water is the best option because walking for an hour doesn’t require you to replenish your electrolytes with a sports drink. To make sure you’ll actually drink water while walking, though, bring along something more appetizing, like fruit-infused water.
Gethin Evans, Ph.D., principal lecturer at Manchester Metropolitan University in the U.K. and a hydration researcher, believes drinking water is completely fine for healthy, recreational exercisers engaging in a relatively low-intensity activity such as strolling for short-to-medium durations. “However, one of the most crucial aspects that must be taken into account is the flavor of the fluid being used. More individuals will absorb it the better it tastes.
EXPECT FEWER PIT STOPS
If you put off drinking when you’re thirsty because you’re scared you’ll need to go to the bathroom while you’re out walking, it could cause you to get dehydrated. Your body assists you in coping with this possible issue by reducing your need to urinate when you’re outside in the heat.
According to Hew-Butler, “if it’s hot and you’re sweating a lot, the body inhibits urine excretion by producing an antidiuretic hormone that helps the kidneys retain water.” Therefore, it is typical for you to pee less as you perspire more.
On a hot day, don’t set out to walk if you’re thirsty. About 30 minutes prior to your planned walk, drink something to quench your thirst. Before ingested water enters the circulation, Evans explains, it must be expelled from the stomach and absorbed from the intestine. It may take up to 20 minutes for that water to arrive in circulation, so just because you no longer feel thirsty right before commencing an exercise session doesn’t guarantee that your water levels have been restored.
BRING YOUR WATER BOTTLE
You should drink to quench your thirst while walking in hot weather, even if you get a drink at home before you leave. Bring a large enough bottle with you to satisfy your thirst. According to Dr. Martin D. Hoffman, professor of physical medicine and rehabilitation at the University of California, Davis, and head of the Sacramento-based Ultra Sports Science Foundation, “it won’t be more than one 32-ounce water bottle per hour for the majority of people.” “Even if you don’t drink during an hour-long stroll, if you are sufficiently hydrated at the beginning of the walk, you won’t become badly dehydrated. But having a water bottle with you will make it possible to quench your thirst, which is essential for staying properly hydrated.
REASSESS YOUR HYDRATION NEEDS POST-WALK
If you drank while you were out, you might not feel thirsty when you get back from your walk. Do not force yourself to drink if you are not thirsty. Consider your thirst while determining how much water you need.
“There is no need for an extensive rehydration plan when they arrive home,” Evans adds if someone has been drinking fluids while exercising because they are thirsty. After this kind of exercise, “the water that will be ingested when someone is thirsty, together with the water that will be ingested through food, will likely be sufficient,” because “we have some well-developed systems for ensuring daily fluid balance is effectively maintained.”
DRINK IT, DON’T WEAR IT
According to Florida-based Academy of Nutrition and Dietetics spokesman Amy Kimberlain, RD, “You want to drink the water; you don’t want to pour it over your head.” The only way to rehydrate and chill yourself from the inside out is by drinking plenty of water, despite what you may believe.