Grand Travel

 Dehydration

The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.

Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination, nausea, cramping, lightheadedness and confusion are the symptoms of dehydration

Drinking and Walking

Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, and then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.

Hydration Guidelines for Walkers

Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.

Along the walk, drink water at each water stop. On warm days, carry your own water in your waist pack so you can drink a cup of water every 20 minutes if there isn't enough on the course.

At the end of the walk, drink a large glass of water.