You’ve probably been told that our bodies are made up of
between 50 and 75% water, and because we keep losing it through sweat, urine,
and so on, we need to keep replenishing what we lose. And what better way to do
that than drinking more water? I know some people may count other beverages they
consume and think they’re hydrating. Just because it is liquid, it does not
mean that it will hydrate you. In fact, there are beverages that require you to
hydrate while consuming them as they are dehydrating.
Electrolytes
I’m now going to sound educated and smart. I have already
mentioned that we sweat a lot when hiking. And with this sweat, we’re not only
losing water, but we’re also losing electrolytes such as sodium, potassium,
calcium, magnesium and others which, according to healthline.com, are essential
for maintaining cell function, muscle contractions, fluid balance and general
body functioning. If you feel fatigued or experience muscle cramps during a
hike, that may be a sign of low electrolytes in your body or dehydration.
Most sports and health shops sell electrolytes either as sachets
with granules or dissoluble tablets. These should always be in your backpack,
especially when it’s hot or when you’re on a multiday hike. If you’re using
bottles, it may be wise to pop in an electrolyte tablet or sachet in one. Make sure that
you get advice when buying electrolytes as they have divergent uses. There are
some for pre-exercise to help you stay hydrated for longer and to help with
endurance, while others are meant to assist with muscle recovery post-exercise.
There are also isotonic drinks and gels which may help with replenishing the
lost electrolytes.
Hydration packs
While I have such a healthy relationship with water, I’ve not
always consumed enough when hiking. The first issue was when I started hiking,
just like the many people I see on trails, I carried water bottles. The
difference here is that at least I carried the bottles in my backpack instead
of holding them in my hands. Did that help keep me hydrated? You guessed right! Because accessing
the bottles was always a mission which required me to stop, undo the backpack
and remove it so I can pull out my bottles, this affected the frequency at which
I hydrated. Well, you may have the bottles on the outside pockets, but that is
never really such a good option as the water gets hot. I suspect those who
carry their bottles in their hands experience the same thing. What’s worse with
their option is that once the bottle is empty, there’s no longer any motivation
to keep carrying it, which leads to littering.
I know many people who hit the trail without even a drop of
water, and I try to remind those I hike with of the importance of water when hiking. Some bring water in bottles and because of the inconvenience of
having to remove the backpack to access it, they end up not drinking enough.
Please note that I’m not selling hydration packs or bladders, but it will be
remiss of me not to share the convenience they offer. I know people have asked
why I needed a catheter or drip in a hike, and I’ve patiently explained that
the catheter is a trusted friend to ensure I stay hydrated throughout my hike.
A hydration hose is easily accessible than a bottle of water in the bag.
I’ve had moments of forgetting to use my hydration bladder even
though the hydration hose was just close to my mouth. In 2017, while hiking the Ancascocha
trail in Peru and dealing with the altitude that I thought was going to be the
end of me, the last thing on my mind was water. Everything was a struggle. A
sister friend had to keep reminding me, ‘Moratiwa drink water’, each time I mentioned a headache. Taking
that sip of water was a mission, but as soon as I started remembering to take a
sip, I had hope that my family will not have to receive my body at the airport.
And there were moments where my backpack, with only my water and a few snacks,
got so heavy that a porter had to carry it for me. With limited access to
water, my body wanted to give in, hence I want to plead with you, if you take anything
at all from all my writings, let it be that you never have to be on a hike
without enough water, whatever that means for you. Remember, when you hike,
especially when it’s hot, you sweat a lot, and you need to put that water back.
Taking frequent water breaks
Taking a break allows the body to cool down.
One habit that hikers develop over time, and I'm one of them, is to hike without frequents stops, especially on day hikes. Believe me I'm not sure how that habit crept it. I sometimes miss the good old days when hiking meant taking frequent stops - okay, maybe I don't miss stopping every ten minutes - just to be present and smell the moment. We've become so used to rushing that we forget that the reason we go hiking is so we can slow down and be one with nature. While a break gives you time to connect with nature, it also allows your body to cool down so you don't sweat too much. It also gives you time to rehydrate and even replace your energy even if it's just with a snack bar or nuts. Talking about snacks, something salty is recommended, especially where you stand to sweat a lot. There will be a time when you finish hiking and your face has white crumbs. If you want, you can taste it, after all the crumbs are from your body. And that's when you know you have to replace electrolytes.
Finally
If more than 50% of your body consists of water, what do you
think happens when you lose some of that? Let water be your favourite bev,
especially when you hike. That will ensure that you do this one foot in
front of the other thing without cramps and fatigue. One sip at a time!
So there are backpacks and then there are hiking backpacks. Huge difference!
Td
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