Water, you simply can’t live without it and you shouldn’t walk without it either. You wouldn’t start your walk without lacing your shoes and you shouldn’t start your walk without considering your hydration needs. Why the fuss? As you walk your body heats up and, in an effort to regulate this heat build up, it releases moisture in the form of sweat. Sweat is composed of water, salts and minerals all critical component to our health and well being. .Depending upon weather conditions, a brisk walk will generate up to 16 ounces of sweat, the equivalent to a pound of water, If you’re not carrying the proper walking equipment and the water loss becomes serious, muscle cramps, nausea, heart palpitations and lightheadness may result. In the case of sever dehydration, serious conditions such as confusion, weakness and even coma and organ failure can occur. Obviously it’s critically important to store and replenish the water lost during our walking activities.

Why Drink Water?

Taking care of your hydration needs begins before your walk begins. Drink 8 to 16 ounces water before you start. Don’t drink too much beforehand, it may cause nausea problems while you’re on the road. As you walk take brief sips every 15 minutes even though you many not feel thirsty. You should always error on the side of over rather than under hydration. So no matter what the time, if you feel thirsty, drink. When you’ve completed your walk, resist the temptation to drain a gallon of ice water . Just drink about a pint and sip some more a bit later. If after about 15 or 20 minutes if you’re still feeling thirsty, drink another tall glass of water. That should do the trick.

How Much Water?

How much should I drink while I walk? Well it depends on several factors: How fast you walk? How long you plan to walk? How much you typically sweat? How hot it is the day you walk? As a general rule, taking a recreational walk, a nice and easy stroll about the neighborhood, you will cover about 3 miles per hour, give or take. If you are fitness walking at brisk pace, four miles per hour would be a good rule of thumb. Power walking figure 5 miles per hour. These distances will of course vary depending upon your level of conditioning. If in doubt, measure your walk distance with a pedometer or calculate your mileage with a route map. Once you’ve estimated how far you plan to walk the rest is just a little bit of math. The International Marathon Medical Director’s Association 2006 guidelines for walkers is 3 to 6 ounces of water per mile. Using this as a benchmark you can guesstimate your own water replacement needs. If for example you are planning a recreational walk of 1 hour, your mileage should be somewhere in the 3 mile range.(if a half an hour 1 1/2 miles). Based on one hour/3 mile estimate, 9 ounces (3 miles X 3 ounces) of water should be a good minimum water quantity to carry with you. However if you’re a prolific sweater or it’s exceptionally hot and humid that day, you should consider the top range of 6 oz per miles for a total 18 oz (3 miles X 6 ounces). Conversely if you are covering 4 miles during your 1 hour fitness walk, you should carry a minimum of 12 ounces (4 miles X 3 ounces) and 24 ounces (4 miles X 6 ounces) on a hot day.

Walking Equipment Requirements

What should you drink? If you’re recreational or fitness walking for an hour or less plain water should do the trick. If you’re power walking or walking for more than an hour a sports drink would be the most appropriate. What type of walking equipment is best for carrying water? For most applications a simple plastic water bottle is sufficient. I’d recommend one with a strap or conversely wear a fanny pack with a bottle holder. This just to keep your hands free while you walk. There are a variety of hydration packs on the market for those instances where walking distances are significant. Its always a good idea to carry a couple of dollars with you as you walk. You might underestimate you water requirements and need to purchase more along your route.

Walking and water go hand in hand. Even for the most casual of walkers taking the shortest of walks it’s always a good idea to carry a small bit of water along with you . And always remember you body is the best gauge of your hydration needs so listen to what it tells you.

Technorati Tags: dehydration, fitness walking, hydration, power walking, walking, water, water bottle

Walking is walking, right? Well walking is walking if it isn’t recreational walking, fitness walking, power walking, nordic walking or race walking. The goal of each is to get from A to B but their differences lie in why your doing it, how you get there and what kind of walking equipment you need. Each method has its’ own set of standards, methods and requirements. I’ve detailed the most common styles below.

Why?

But before I start, let me answer the question,”Why should this interest me, I’m not a race walker or a power walker?”. Boredom is the principal impediment to an ongoing walking program. It is the number one reason people give for abandoning their walking efforts. Changing walking styles can provide much needed variation to your routine, providing you with a whole set of new goals and objectives. Mastering a specific technique takes time and effort which can, in turn, help you stay active and engaged. In addition each style works a different set of muscles which results in a much more well rounded physical workout routine and help minimize the potential for injury. In short, varying your walking style can help keep you going.

Recreational Walking

This is by far the most common walking style. It characterized by a casual approach to the whole activity. The goals are simply to get out and about, breath some fresh air, stretch the legs or perhaps walk the dog. There are no time, distance or caloric burn goals you’re trying to achieve. There are no special techniques to master and no special equipment required. All you need are a pair of reasonably comfortable sneakers or shoes and a bit of time during your day.

Fitness walking

Done either fast or slow, fitness walking is the next step up. We add specific goals and objective to our walking routine. With that comes greater attention to walking techniques and the need to acquire some basic walking gear. Typically the overriding goal of the fitness walker is to improve or maintain their health and conditioning. Usually they walk to burn calories, lose weight, improve stamina or increase leg strength. As a consequence they have set up subsidiary goals for themselves such as walking certain a distance, so many times a week. These goals are set based on the speed/required caloric burn rate of each individual. To maximize the caloric burn rate and help prevent injury, proper posture become important at this level. Walk upright looking straight ahead with shoulders back and down. To insure that the walker remains comfortable and injury free and due to the fact that fitness walking is a more organized activity,done frequently, a bit more care and attention needs to be paid to the equipment employed. Minimum equipment needs would include a well fitting pair of sneakers specially designed for walking, A pair of form fitting wool and polypropylene socks, a water bottle, hat, pedometer and reflective arm bands round out the minimum walking gear requirements

Power Walking

The next step up the ladder is power walking. Power walking is an aerobic activity which not only burns calories, but strengthens and firms muscle as well. Power walking is done at a fast pace, a speed at which people usually start jogging.. Posture become even more important at this level. You should walk tall and keep your looking forward. Chins up and slightly in, chest raised and shoulders down and back . .Bend your elbows to 90 degrees using your arms to pump yourself forward as you walk. Also, take long, deep breaths to enhance oxygen and blood supply to your body. Often power walkers will use additional arm or leg weights to maximize the impact of their workout. With the exception of the weights the minimum equipment needs of a power walker are the sames as those of the fitness.

Nordic Walking

Next on the scale is Nordic Walking. This style evolved from a cross county skiing summer training regiment developed by the Fins. Nordic walkers apply pressure on the ground with poles as they walk. As a consequence, Nordic walkers make more use of their shoulders and upper arm muscles, while getting a back, chest and abdominal workout as well. Nordic walkers can walk faster and further, climb hills more easily. The result is a total body workout that burns up to forty percent more calories than fitness walking. Minimum equipment needs are the same as a fitness walker with the addition of a set of poles Nordic walking poles are available in solid one-piece design or in telescoping designs that allow for differences in height.

Race Walking

Race walkers use the Olympic race walk form, briefly define as having, at any time, at least one foot in contact with the ground and the supporting leg remaining straight from the moment of the first impact of the foot until the supporting leg passes below the body. The walkers swivel and tilt their hips to lengthen their strides. Race walkers must maintain their form at all times and are penalized for bending the knee or having their feet loose contact with the ground at the wrong time. Race walking’s goal is speed, covering a certain distance is the quickest time possible so walking equipment needs are different. Special shoes are used and since weight is critical, nothing much is carried during training or a race itself.

Each style of walking brings its’ own set of benefits and equipment needs. Walking at any level offers both a challenge and a reward. Each style demands a increasing level of discipline and commitment but in return each provides the walker with a sense of accomplishment. So add a little spice to your walking routine. As you try a new style remember to start slowly and make an effort to fully master each technique before moving on. Once your comfortable, mix your walking styles. Do a week of each one or interchange them during the week. This will help keep you engaged, interested and on the road.

If you’ve worked in these other styles, share your experiences. Leave your comments below.

Technorati Tags: fitness walking, nordc walking, power walking, race walking, recreational walking, walking