Drinking enough water is a simple enough concept, yet one often overlooked or not prioritized. The benefits of water are plentiful:
- Helps keep our skin clear
- Decreases inflammation + helps to balance our blood sugar (which can be a culprit of mood + energy swings)
- Keeps moisture-rich organs functioning well (skin, eyes, mouth, nose)
- Regulates our body temperature
- Keeps kidneys healthy by flushing out waste products
- Lubricates and cushions joints
- Helps dissolve minerals and nutrients to make them accessible to body
- Decreases our food cravings
Lack of water leads to dehydration and even mild dehydration can drain your energy and make you tired. Common signs of dehydration are:
- Dark urine
- Feeling dizzy
- Dry skin
- Mental fogginess
You know you’re drinking enough water if your urine is colorless or light yellow. In general, aim to drink 1/2 your body weight in water daily. So if you are 150 pounds, aim to drink 75 oz per day. The key is to slowly work up to your goal.
Pro Tip: Drink 1 glass of water first thing in the morning, before coffee or OJ. This is a great habit to start your day off and re-hydrate your body after sleeping.
Pro Tip: Add lemon or lime or coconut water to improve the taste of water.
When I’m in training for endurance hikes, I will incorporate more electrolytes in my water by adding Nuun tablets or coconut water. I tend to sweat profusely, so this is a great way to improve the taste of water and replenish electrolytes.
Although rare, it is possible to drink too much water during endurance hikes. If we drink a lot of plain water, our kidneys can’t rid the excess water and the sodium becomes dilute. This is called hyponatremia. For this reason (and because I lose a good bit of salt when I sweat), this is my pre, during, and post endurance hydration formula:
Pre-Event (3-4 days leading up to event):
- 1 glass plain water first thing in the AM
- Water + Nuun or 1/2 Water + 1/2 Coconut Water throughout the day. My nalgene is attached at the hip.
- Trader Joe’s Coconut Water – 1 bottle at least the day prior to event
Event
- Scratch Labs + Water
- Water + Nuun
- Base Salts
Taste fatigue is common in endurance events, so drink what tastes good and have a rotation of electrolyte drinks. Because I sweat profusely, I also use salt supplements. I prefer Base Salts to salt tablets or capsules.
Pro-Tip: Set a timer to beep every 15 minutes to remind you to drink throughout the event.
Post-Event
- Cold Coconut Water
- I tend to crave a good hamburger + fries + craft beer after a long hike.
Note: This is what works for me. If you’re new to endurance hiking, I recommend working with a nutritionist or physician to find out what works best for you.
