Let’s Talk About Hydration— and How to do it Properly!

By Sylvia Karcz, Contributing Blogger

Human beings need water to function, it’s as simple as that. Proper fluid intake is responsible for how efficiently our bodies operate —whether we’re walking two miles or twenty!— so it’s important to take hydration seriously.

Now let’s dive into why. Up to 78% of our body is composed of water, and when we exercise or move in general— we sweat, because it helps cool the body and keep it at a safe operating temperature. This act of perspiring, however, in conjunction with plain ole breathing (which amounts to us losing about one cup of water each day!) removes much-needed H20 from our blood plasma. Consequently, that lowers the amount of oxygen our muscles and cells can
receive and thickens our blood. Lower oxygen in blood, muscles, and cells equals cramps, headaches, increased heart rate, and difficulty breathing. Essentially, your heart has to work a lot harder when you’re dehydrated. Replacing the liquids  lost through various bodily processes, then, ensures our bodies can continue to perform smoothly at their highest levels.

But: hydration isn’t as simple as it seems, friends! We can do several things to hydrate optimally and ensure we get the replenishment needed. Here are the three biggest tips to keep in mind when quenching your thirst in the outdoors.

Water Follows Salt
I used to think electrolyte tablets were all just hype and that people swearing by salty trail mixes were simply really into salty things, but lo and behold, there’s science to back up the fact that salt —and other electrolytes— are a critical part of the hydration equation. Especially when exerting ourselves in the outdoors.

Ever heard the adage “water follows salt?” It pertains to the science of electrolyte
replenishment, ionization, and positive versus negative molecule charges. I won’t nerd out on you too much, so in simplest terms, it means that water intake alone will carry nutrients out of your body (urination) but not necessarily replenish your cells, muscles, or organs. Water combined with electrolytes, however—such as sodium, magnesium, chloride, calcium, and potassium, amongst others —will enable water to absorb into your body far more effectively and use energy far more efficiently.

Does that mean you should succumb to the trend of adding salt to all your water from here on out? Probably not. The average person usually consumes more than enough sodium through food alone, so it’s unlikely that sodium levels are lacking unless you follow a strict diet. The balance of all those other minerals will make a difference, though! So if you’re ramping up your movement and plan to be hydrating substantially for an all-day adventure, it’s wise to supplement your water intake with electrolytes in whatever form feels best for you; be it fizzy
hydration tablets, coconut water, energy gels, or snacks naturally high in certain electrolytes, like almonds, dried fruit, and seeds. Behind the scenes, those minerals will help regulate your body’s cardiovascular, muscular, and neurological systems, rebuild damaged tissue, and balance fluid retention in a big way. Just trust that it’s making a difference!

Drink Before You Feel Thirsty
This one gets me every...single....time. I’ll be grooving in nature, totally in the hiking zone and moving at a decent clip, and all of a sudden I’m five miles in, sweating in areas I’ve forgotten can even sweat, and it hits me hard: I feel like if I don’t drink an entire Little League team’s 10-gallon cooler of sweet, sweet Gatorade, I just might perish. When I finally stop for a break, the water can’t go down quickly enough. That type of situation, of course, is not ideal. Something I try to drill into my mind every day is that if I feel an onset of thirst, it’s too late; dehydration has already set in and my body has some catching up to do. Plus, chugging fluid isn’t exactly the best for our bodies. Large amounts of liquid don’t have proper time to absorb, and chances are you’ll just end up peeing it out quickly. It may feel good at the moment, but it’s not a sustainable hydration solution. Instead, drink smaller but more consistent amounts of fluid for advantageous absorption. And if you’re setting out for a longer outing, pre-hydrate the night before and the hours leading up to your adventure. Making a “hydration plan” or setting a timer to remind yourself is a surefire way to stay on point! By spacing out our water intake, it’s less of an “alert” for the body, too.

Other fun facts to note are that warm water is easier for your body to absorb (and ice-cold water is, generally, not ideal for your gut biome) and people surprisingly sweat more in cold weather than in warm weather. So being on top of hydration in cooler weather is critical, even if you don’t feel thirsty!

Food Can Be Hydrating, Too
Not all water intake has to be from fluids alone! You can hydrate a decent amount through fruits and vegetables as well, which have an exceptionally high water content— anywhere between 90-96%! Top picks include cucumbers, watermelon, tomatoes, pineapple, cantaloupe, lettuce and spinach, radishes, blueberries, bell peppers, and citrus, like oranges and grapefruit.

My day adventure go-to is making a crunchy veggie wrap inside a tortilla —add hummus, cheese, leftover chicken, you name it— and packing a small container or baggie with some fruit to munch on early in the hike. It does the job twofold by filling the belly a bit and replenishing H20 levels, so what’s not to love?

Take Note of Dehydration Symptoms
As mentioned above, extreme thirst is a telltale sign that you’re already dehydrated. Here are some others to pay attention to that should alert you to increase your water intake ASAP!

● Fatigue
● Lightheadedness or dizziness
● Headache
● Muscle cramps
● Decreased concentration and coordination
● Dry mouth & dry skin
● Decreased urine output and/or dark-colored urine
● Sunken eyes