Make training a crucial part of your week.

Plain water: For walks of an hour or less, plain water is the best drink.

Add salt: When your walk is going to be longer than an hour, a sports drink or salty foods can help with water absorption in the body as well as replacement of salt and energy.

Drink before you walk: A tall glass of water (500ml) two hours before your walk.

Caffeine: Avoid caffeinated beverages before your walk – they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way.

Salt before a long walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.

Plan for more water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.

Drinking when sweating: If you are sweating more than usual, drink more water than usual.

High altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more water than usual. Again, let thirst be your guide and drink as soon as thirsty.

Flavour your water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.

Drinking after your walk: After your walk, end with another tall drink of water. Do not overdo on plain water though – use a sports drink and/or salty foods to replenish salts as well.


Tags: hydration, walker, fluids, energy, thirsty