Avoid Dehydration While Walking

in Drink

How can you evaluate if you are hydrated after a walking exercise? You will want to acquaint yourself with the signs of dehydration, such as: feeling nausea after your walk; a dry, sticky mouth; dry eyes; diarrhea; vomiting; fever or excessive sweating and you may have dark yellow urine or no urine at all to expel after your walk.
Dehydration occurs when you lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. Inadequate intake of water during hot weather or exercise also may cause dehydration. Anyone may become dehydrated, but young children, older adults and people with chronic illnesses are most at risk.
The important practice of drinking water or sport drinks needs to be a part of your walking exercise program. Normally, plain/tap water is sufficient if you are counting your steps for an hour or less. If you are in a program of more than an hour you need to add salt; such as: drink a sports drink or eat salty pretzels which serve as replacement of salt and energy; carry water with you so you can drink a full cup of water every 20 minutes; if you are sweating, drink more water to replenish your fluids; squeeze a little lemon in your water bottle and when you have finished with your walk be sure to drink a tall glass of water or a sports drink and/or salty foods.
The new guidelines by USATF say drink when you are thirsty instead of drinking just because you want to. The old guideline was drink before you get thirsty. Oh dear, an agency changed their mind again. Do you ever get confused on guidelines? I do notice that when I walk I only drink my water when I get thirsty; so, the latest guideline may be helpful to you. Those people who live in a higher altitude and other locations are exposed to more heat and low humidity will need to drink more than usual.
It would appear that we are educated to drink water before, during and after a walking exercise program. However, when we are aware of the signs of dehydration and take the necessary steps to avoid this happening to our bodies we can keep healthy.

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Rosalie Lynch has 1 articles online

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Avoid Dehydration While Walking

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This article was published on 2010/03/31