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The Importance of Hydration During Brisk Walking - Genetic Nutrition

The Importance of Hydration During Brisk Walking

, by Sandesh Prasannakumar, 9 min reading time

Brisk walking is a highly beneficial form of exercise that brings several health benefits of cardiovascular fitness, managing weight, and mental health. A factor that may not be considered critically important, though it is, is the ability to take enough water while taking brisk walks. Hydration is essential for performance and the avoidance of possible negative effects of dehydration. Here, the emphasis will be made on the importance of water consumption during exercise, particularly when the exercise involves brisk walking, and a number of products that can be consumed to boost energy levels in brisk walkers.

Understanding Hydration and Its Role in Brisk Walking

Why Hydration Matters

Drinking water is an essential component of health, especially during activities such as brisk walking. Some of the functions of water include acting as a temperature control substance, a substance that reduces friction in body joints, and a substance involved in the transportation of nutrients to cells. During vigorous walking, the human body sweats and breathes out, and hence, one needs to replace the water loss. When this fluid is lost, it must be replaced to avoid cases of dehydration because this will impair most of your bodily and mental abilities.

Signs of Dehydration

Recognizing the signs of dehydration is crucial to address the issue promptly. Common symptoms include:

  • Thirst
  • Dry mouth
  • Fatigue
  • Dizziness
  • Dark-colored urine
  • Muscle cramps
  • Headache

In severe cases, dehydration can lead to heat exhaustion or heat stroke, which are medical emergencies requiring immediate attention.

The Impact of Hydration on Walking Performance

Improved Endurance

Proper hydration can be beneficial for energy levels because fatigue is not experienced if there is enough water intake. Water plays an important role in the metabolic processes which generate energy for the functioning of all the organs in the body. Therefore, it is crucial to hydrate yourself adequately so that muscles remain powerful and can support fast walking for extended hours.

Enhanced Muscle Function

Fluids transport the electrolytes like sodium, potassium, and magnesium all of which are relevant to muscles. These electrolytes are also used in contraction and relaxation of muscles. It also enables your muscles to receive the required electrolytes so that they do not get locked up, thus avoiding contraction to cause cramps and the overall tiredness of muscles.

Optimal Body Temperature Regulation

In case of brisk walking, the body produces heat whose dissipation is through sweating. They leave a thin layer of moisture on the skin which facilitates in the regulations of body temperatures through evaporation. Proper water intake helps in this cooling mechanism; thus, you do not overheat and can freely [walk] in warm climates.

Better Joint Lubrication

Water is a key component of synovial fluid. This lubricates your joints and reduces friction. Staying hydrated ensures that your joints remain well-lubricated. This reduces your joint pain risks and injuries during brisk walking.

Hydration Strategies for Brisk Walkers

Pre-Walk Hydration

Start your hydration strategy well before you begin your walk. Drink plenty of water throughout the day to ensure your body is well-hydrated. A good rule of thumb is to drink at least 16-20 ounces of water about two hours before your walk. This allows your body to absorb the water and be adequately hydrated without feeling bloated.

Hydration During the Walk

The amount of water you need during your walk depends on factors such as the intensity of your walk, the duration, the weather, and your individual sweat rate. As a general guideline, aim to drink 7-10 ounces of water every 10-20 minutes during your walk. Carry a water bottle or a hydration pack to ensure you have easy access to water.

Post-Walk Hydration

Replenish lost fluids after your walk by drinking water or a hydration supplement. Drinking 16-24 ounces of water for every pound of body weight lost during your walk can help restore your fluid balance. Weigh yourself before and after your walk to determine how much fluid you need to replace.

Hydration Supplements for Brisk Walkers

Electrolyte Drinks

Electrolyte drinks are specially formulated to replace the electrolytes lost through sweat. They contain sodium, potassium, magnesium, and other essential minerals that help maintain fluid balance and muscle function. Look for low-sugar options to avoid unnecessary calorie intake.

Popular Electrolyte Drinks:

  • Gatorade Zero
  • Nuun Sport Electrolyte Tablets
  • Pedialyte

Coconut Water

Coconut water is a natural alternative to commercial electrolyte drinks. It is rich in potassium and contains a moderate amount of sodium, making it an excellent choice for rehydration. Coconut water is also low in calories and free from artificial additives.

Sports Drinks

Sports drinks are designed to provide both hydration and energy. They contain carbohydrates that can help sustain your energy levels during longer walks. However, be mindful of the sugar content, as some sports drinks can be high in added sugars.

Popular Sports Drinks:

  • Powerade
  • BodyArmor
  • Tailwind Nutrition Endurance Fuel

Hydration Tablets and Powders

Hydration tablets and powders are convenient options for on-the-go hydration. They can be dissolved in water to create a customized hydration solution that suits your needs. These supplements often include electrolytes, vitamins, and minerals to support overall hydration and performance.

Popular Hydration Tablets and Powders:

  • Hydrate & Recover by Wilderness Athlete
  • GU Hydration Drink Tabs
  • SOS Hydration Powder

Herbal Teas and Infused Water

Herbal teas and infused water can add flavor to your hydration routine while providing additional health benefits. Herbal teas like chamomile, peppermint, and ginger can have soothing effects, while infused water with fruits and herbs can offer vitamins and antioxidants.

Infused Water Recipes:

  • Lemon and Mint Infused Water
  • Cucumber and Basil Infused Water
  • Berry and Citrus Infused Water

Nutrition Tips to Support Hydration

Eat Water-Rich Foods

Incorporating water-rich foods into your diet can help boost your overall hydration. Foods such as cucumbers, watermelon, oranges, and strawberries have high water content and can contribute to your daily fluid intake.

Monitor Sodium Intake

While electrolytes are essential, too much sodium can lead to dehydration by causing your body to retain water. Balance your sodium intake by consuming whole foods and limiting processed foods high in sodium.

Balance Macronutrients

Ensure your diet includes a balance of carbohydrates, proteins, and fats. Carbohydrates help retain water in your muscles, proteins support muscle repair, and healthy fats contribute to overall energy levels and nutrient absorption.

Conclusion

Hydration is a critical aspect of maintaining optimal performance and health during brisk walking. By understanding the importance of hydration, recognizing the signs of dehydration, and implementing effective hydration strategies, you can enhance your walking experience and achieve your fitness goals. Incorporating hydration supplements such as electrolyte drinks, coconut water, sports drinks, and hydration tablets can provide the necessary support to keep you well-hydrated and energized. Remember, a well-hydrated body performs better, recovers faster, and enjoys the full benefits of brisk walking.

For all your protein and supplement needs, visit Genetic Nutrition!

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