We are abundantly blessed here in British Columbia to have the outdoors as our backyard! With the summer officially started, our patients are getting out and enjoying it more than any other time of year; and its Hot out there! The amount of water needed during outdoors can vary depending on the season and climate, so our friend at the Canadian Chiropractic Association have put together some useful tips on how to stay properly hydrated when your out in your summer activities.
“Dehydration can be a serious threat to your health, as it can cause headaches, confusion, and disorientation, which can quickly lead to a hiker getting lost and can increase one’s risk of injury
Here are some tips to help keep you hydrated on your next hike:
When the weather is hot and a person sweats heavily, simply drinking water may not be enough since the body is also sweating salts.
Eating salty snacks can help maintain a greater balance between the body’s salt and water content.
You may want to consider sports drinks for longer hikes, as these contain salts, potassium, and electrolytes. Drink in moderation as they often contain large amounts of sugar.
When hiking with children, be mindful to check their water bottles periodically to ensure that they are taking the time to consume enough water.
Avoid drinking caffeinated beverages before a long hike—they act as diuretics, causing you to urinate more often.
Both in the winter and in drier climates, the body can dehydrate faster. For example, cold and dry air (which dries out your skin) can lead to dehydration faster than in warm humid air (which holds moisture). Given this, it is important not to ignore hydration in the winter or colder temperatures.
While on your hike, you can also avoid dehydration by paying attention to the signals your body is giving you. Remember: once you are thirsty, your body has already begun to dehydrate—make sure to drink adequate water before, during, and after physical activity. It is also suggested to drink one litre of water for every hour of heavy exercise. After losing two litres of water, your body can start holding you back, operating up to twenty percent less efficiently.
Hiking can be a strenuous activity, so it is important to be prepared before long journeys. Before you head out, talk your Vancouver chiropractors Dr. Jerry Wright or Dr. Tyler Hunsberger to ensure you can minimize the risk of injuries and have a great outdoor experience. You can book an appointment by following www.broadwayburrardchiropractic.com/contact
Remember, keep your water bottle full and on hand and enjoy the amazing environment Vancouver has to offer!
References
1. American Hiking Society, Avoid Dehydration: drink enough water to stay safe outside,” http://www.americanhiking.org/wp-content/uploads/2013/04/Avoiding-Dehydration-fact-sheet.pdf
2. Canadian Chiropractic Association, “hydration tips for hiking and outdoor activities, http://www.chiropractic.ca/blog/hydration-tips-for-hiking-and-outdoor-activities/
3. Eastern Maintain Sports, “Staying hydrated on a warm weather hike,” https://www.ems.com/ea-staying-hydrated-on-a-warm-weather-hike.html
