Hydration and Safety
Next we will discuss how to approach preparation with the adequate attention and respect necesary to maintain safety.
Maintaining consistency for physical activity multiple days per week while still managing the demands of life can be a challenge. Setting yourself up for success is a necessary step or else you will hit a wall. Now, most individuals training each day can hit this wall and cut a workout short if need be. But what if you are on a trip, away from help, or the ability to just stop? This is when you want to be sure you are prepared with the correct amount of resources.
Drinking to thirst works! But being prepared with the right fluid is essential.
As adapted from high intensity aerobic activity guidelines:
If your trip is <60 minutes: generally, only water is needed, pending the heat levels
If it is 60-90 minutes: use fluid and electrolytes
If it is 90-120 minutes: use fluid, electrolytes, and carbohydrates are recommended
And finally, if it is 120 minutes: use fluid, electrolytes, and more complex carbohydrates
Making sure you are fully hydrated to thirst before heading out sets you up for the best time.
During longer trips that you are using an electrolyte drink, it's recommended to drink 7-10 oz with ~150 mg of sodium and 30 mg of potassium per 8 oz of fluid.
On the other hand, you also have to be aware of energy expenditure for longer trips and cumulatively over multiple bouts. In Hill et al.’s study, 3 individuals completed a 5 day, 160 km (~99 miles) backpacking trip. They found that each individual was consuming >5000 calories per day but were still in a deficit and likely losing weight! Though exercise for weight loss is a common desire, actively pushing through an energy deficit can be risky in a challenging environment.
Conclusion
Over the last several posts in our Ready to Hike series we discussed a number of contributing factors for hiking performance:
-Time necessary to train
-Injury patterns
-Strength exercises to improve power and balance
-Postural control
-Goal setting and commitment
-Benefits of correct equipment use
-Accessibility to National Parks
-Hydration and safety
At Expedition Performance we look at the individual and their adventure as a means to an end and will strive to get you there in the best shape possible. Tell us about your experience on a short or long trip and contact us if you want guidance to prepare for your next adventure.
Reference:
Hill LC, Swain DP, Hill EL. Energy balance during backpacking. Int J Sports Med. 2008 Nov;29(11):883-7. doi: 10.1055/s-2008-1038492. Epub 2008 Apr 1
