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.

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