Staying Hydrated on Your Walks
Water is easy to forget on a walk, especially on a cool day or a short route. Yet even mild dehydration can leave you feeling tired, headachy and less motivated to keep going. Knowing how much to drink, and when, helps you walk further and feel better afterwards.
Why hydration matters
When you walk, your muscles produce heat and your body cools itself by sweating. Sweat carries water and some salts out of your body. If you do not replace them, your blood volume drops slightly and your heart has to work harder. You may notice fatigue, a dry mouth, dizziness or a headache. In hot weather, dehydration can contribute to heat exhaustion, which can be serious.
Before your walk
Start your walk well hydrated. A glass of water an hour or two before you set out gives your body time to absorb it without needing a bathroom stop halfway round. If you walk first thing in the morning, have a drink when you wake up, since most of us are a little dehydrated after a night's sleep.
During your walk
For walks of 30 minutes or less in mild weather, most people do not need to drink on the way as long as they start well hydrated. For longer walks, or when it is warm, take water with you and sip regularly. A few mouthfuls every 15 to 20 minutes is a good rule of thumb. Thirst is a useful signal, so drink when you feel thirsty rather than waiting until the end.
After your walk
Have a drink when you get home, especially after a long or sweaty walk. A simple way to check your hydration is the colour of your urine. Pale straw-coloured urine usually means you are well hydrated, while dark yellow suggests you need to drink more.
Water or sports drinks?
For most walks, plain water is all you need. Sports drinks contain sugar and salts and are designed for long, intense exercise. They can be helpful if you are walking for several hours in hot weather and sweating heavily, but for everyday walks they add calories you probably do not need. If you are on a long hike, a salty snack alongside your water can replace some of the salt lost in sweat.
Do not overdo it
It is possible, though uncommon, to drink too much water during very long events. Drinking huge amounts without replacing salt can dilute the sodium in your blood. This is mainly a risk in marathons and long-distance walking events. Drink to thirst and you are unlikely to have a problem.
Practical tips
- Carry a reusable water bottle that fits comfortably in your hand or a belt holder
- On long routes, plan where you can refill your bottle
- Walk early or late in the day when it is hot
- Drink a little more if you are walking at altitude or in dry air
- Remember that tea, milk and water-rich foods such as fruit also count towards your fluids
Some people need to be more careful about fluids. Older adults may not feel thirsty as quickly. People with heart or kidney conditions may have been told to limit fluids by their doctor. If that applies to you, follow your doctor's advice rather than general guidelines.
The bottom line
Start each walk well hydrated, carry water for longer or warmer walks, sip when you are thirsty and top up afterwards. Good hydration makes every walk more comfortable and keeps you coming back for more.