Fluid in the body is essential for many functions, and staying hydrated is crucial for maintaining your energy and overall health during walks, whether in the countryside or elsewhere. “Drink plenty of fluid – the government recommends 6-8 cups or glasses of fluid a day” (NHS)
Ensuring you drink enough fluid before, during, and after your walks can significantly enhance your stamina and well-being. We recommend drinking water however, lower-fat milks, lower-sugar or sugar-free drinks, tea and coffee all count as fluids. Fruit juice and smoothies have high sugar content and can damage teeth therefore, are not recommended.
Here’s a simple guide to help you stay properly hydrated, with reference to water:
1. Start Well-Hydrated:
Drink water before you set out on your walk. Beginning your walk already hydrated ensures you’re starting off on the right foot.
2. Carry Enough Water:
Bring one or two bottles of water. For longer walks, consider carrying a larger bottle or several smaller ones.
3. Sip Regularly:
Don’t wait until you’re thirsty before drinking. Take small sips at regular intervals to maintain hydration levels. This is especially important if it is hot weather or the walk is strenuous.
4. Monitor Your Hydration:
Pay attention to signs of dehydration, such as dry mouth, dizziness, or dark-coloured urine. If you notice these symptoms, increase your water intake.
5. Eat Hydrating Foods:
Snack on water-rich foods such as fruits and vegetables. These can help supplement your hydration and provide you with essential nutrients.Here are some examples of water rich fruits and vegetables:
Fruits: Watermelon, Strawberries, Cantaloupe, Oranges, Pineapple
Vegetables: Cucumber, Lettuce, (particularly iceberg lettuce which contains a lot of water), Zucchini, Celery, Tomatoes
By following these simple tips, you will stay hydrated. Have a great time!
