Proper hydration and a fueled body is required when on a walking holiday to keep you going in spite of the long hours of vigorous physical activity. Today we will take a look at hydration.
Water or Sports Drinks?
People often ask whether drinking water or sports drinks are better during a walking holiday. Well research has shown any athlete under the sweltering sun when provided with water as a means of hydrating themselves only replaced one and half to two thirds of fluid loss, while those who were given sports drinks have shown to hydrate nearly to hundred percent. Nuun U Natural Hydration Pack
We lose electrolytes when we sweat. Dizziness, muscle cramps, extreme exhaustion, and irregular heartbeat are the results of electrolyte loss in the body You lose then lose endurance due to low level of electrolytes. So hydrate yourself regularly during your during your walking tour.
Be sure your sports drink has less than 8 percent in total solids which includes both carbohydrates as well as electrolytes. If you go with something that has more, it is not as easily absorbed into your body, delaying any benefit it may have. You can dilute sports drinks up to 50% if they contain over this amount.
Elevensies
The English have a custom when on a walking holiday called elevensies, where they always take a break around 11 a.m., and in a tea room along the trail if convenient. Taking a break to recharge is a must. Not so great is that we sometimes have a delicious pastry along with a cup of coffee (particularly North Americans), not the healthiest option. Although this is also a social part of the hike, consider somewhat a little healthier if planning a long or difficult walk.
Tea rooms and restaurants are common along many trails in England and Europe but rare in North America where your elevensies break will consist of what you carried along in your packsack.
If you want proper hydration consider Nuun U Natural Hydration Pack
CAMELBAK Women’s Helena Hiking Hydration Pack
Price: $90.0
The new Helena hydration pack is Camelbak’s? most popular backpack size and offers women enough cargo and hydration for multi-hour hikes. 3 litre (100 fl. oz.) reservoir. 1, 300 cubic inch cargo capacity. Omega; HydroTanium; reservoir is easy to drink, easy to clean, leakproof, and taste-free. Full zip back panel access to the reservoir makes filling up even easier. Insulation reservoir pocket to keep liquid cool for hours. Repositioned sternum strap for a female specific fit. Compact footprint and shorter length match a female torso. Air Director back panel with air mesh harness for enhanced ventilation. External fleece lined pocket for sunglasses or an mp3 player. Quick access overflow storage with dual compression straps.
Brand: CamelBak
Originally posted 2010-02-16 10:20:59.
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The proper hiking nutrition is important during your walking holiday. You will need to eat foods rich in protein to keep your muscles fit and carbohydrates to give you enough energy and fuel for your muscles to be able to hike at a steady and consistent pace.
Even before you start hiking eat a lot of carbohydrate foods. What this will do is help load your muscles with glycogen and provide fuel for the needs of your body. And continue to replenish your carbohydrates along the hike.
Do carry protein bars along the trail which contain carbohydrates, proteins, fats, minerals, vitamins and water, all if which gives your body energy. So a protein bar can be an essential snack, helping you get through your busy hiking day.
Also eating a protein bar within two hours of finishing your hike will perk you up as this is when you tend to store the most carbohydrates. A protein bar is an easy way to get that extra fix of energy.
Carbohydrates too are necessary for the production of energy in your body. The body will take these carbohydrates and convert them to sugars for easy consumption. The starch in carbohydrates is used for energy in the form of glucose (the sugar) to power the body during the hike.
If the body runs out of carbohydrates it will burn other elements including fat. It will then go to your protein stores to use for energy output. When your body goes to fat usage for energy your level of performance will drop. When the body goes from fat to protein, it is beginning to take apart muscle mass and will cause your hiking performance to further drop significantly. If you have ever noticed a lack of energy in the late afternoon of a long hike this may be one of the causes.
For some additional advice on healthy trail foods the popular Trail Food: Drying and Cooking Food for Backpacking and Paddling
Michael Barry, a professional cyclist writes in his book – Inside the Postal Bus about bicycle racing but I also find this true about hiking.
“While racing in the heat, it is hard to consume food but easy to drink fluids, whereas in the cold and wet weather it is easier to eat but harder to drink. Often times I need to remind myself to drink in the cold, and in the heat I simply consume Clif Shots, since they are easy to get down and digest on a hot day.”
So proper hiking nutrition requires that you eat and drink during your hike, not really a surprise is it?
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