Walking is not like running where the effort is greater and … “the sweat is more evident” but it is important to know that staying hydrated and preventing dehydration is very important even when walking, especially in high temperatures.
In this article we will give you some pointers on what to do during a walk and why it is important.
Why drink while walking?
Even if we are not runners but simple “walkers” , our body is subjected to a good level of “stress” because we are moving and because we are outdoors and, in the summer, it is hot. If we are good walkers and we love to walk during the day or on the weekend, even if it is just for a walk in the park or in a green area that we are lucky enough to be able to reach, we must educate ourselves on both hydration and nutrition. The same goes if we go to the mountains where it is cooler and we can be fooled by the lower temperatures: the air at high altitudes is drier and in the cold it is more difficult to perceive thirst” . For this reason we must always make an effort to drink, even when we don’t feel like it.
The water we “lose” by sweating while walking is linked to a series of physical mechanisms. Each liter lost corresponds to an increase in heart rate of about eight beats per minute, a reduction in cardiac output and an increase in internal temperature of about 0.3 °C. In short, if we forget to drink enough, our body reacts badly and goodbye to relaxed walking.
What to drink during a walk
Drinking water is undoubtedly a must , but if we are mountain walkers or good walkers even on the plains, it is better that we equip ourselves to integrate with other mineral substances that can be precious for our organism . In fact, water alone does not reintegrate all the precious substances lost with sweat such as sodium, potassium and magnesium, important elements that we must not “lose” by walking.
Is it mandatory to take supplements? No, it is not. There are also more home remedies such as filling a water bottle with water and a pinch of table salt that supplies us with sodium, essential because it is able to accelerate rehydration, since it promotes the absorption of water at intestinal level. The idea of drinking salt water seems terrible but we are not talking about kilos of salt, a pinch of salt is enough and you will not even notice it but your body will.
How often to drink during a walk
The frequency of drinking is also very important . A bit like when you irrigate the ground, throwing too much water all at once is useless, in fact, it can be harmful. Small frequent sips, this is the rule to always keep in mind, beyond the substance we are drinking, whether it is water, water and salt or a supplement that we have decided to buy.
Let’s come to a third point that is equally important and that many hydrated walkers fall for: the temperature of the water . Especially in summer, we have a terrible desire for frozen water to gulp down after a walk in the sun. The idea seems like paradise to us, but it is a deceptive impression because the frozen liquid, in the middle of the walk or even at its end, is not good for our body at all. This is not a recommendation made by an overly cautious grandmother or mother, there is evidence to affirm this. Drinks below 15 °C have shorter residence times in the stomach than warmer ones but if they are between 2.5 and 9 °C the body can cool down too much and suffer thermal stress, with cramps in the stomach or intestine.
Nothing could be more unpleasant: instead of enjoying the view when we reach the top of a mountain, or relaxing after a walk in a park or along a river or on the beach, we would end up with our hands clasped around our stomachs , in pain.
How much to drink during a walk
There is no fixed amount to recommend, it depends a lot on the type and length of the excursion, the outside temperature and the possibility of refueling during the walk. And also on how our body behaves, because there are those who sweat a lot and those who sweat modestly. It should also be kept in mind that we lose water not only by sweating, but also through breathing, so reintegrating the lost liquids is essential even if our shirt is not soaked with sweat. Usually we carry a one-liter water bottle with us, trying to fill it whenever possible but always sipping in moderation.
Quality water bottles for walking
Regarding water bottles, our advice is to choose a quality one so that it can last and guarantee the possibility of keeping water cool in the face of high temperatures but also of maintaining a warm temperature in case you decide to use it to transport hot tea in the winter.
The best material is stainless steel , both for its ability to maintain temperature, for ease of cleaning and for its lower impact on the environment compared to other materials such as aluminium.
In specialized shops you can find many models, even decorated with different patterns. However, if you are more interested in the quality / price ratio, we recommend the best-selling water bottle on Amazon produced by Sportneer (of which you see an image above) with the following characteristics:
- Up to 12 hours of insulation thanks to the double layer of insulation and the excellent cap with gasket (but also wide to allow the insertion of ice cubes)
- Leak-proof and scratch-resistant
- 18/304 stainless steel body inside and out, BPA free and FDA approved
- Capacity of 500 ml or 750 ml with a weight of only 300 grams
- The package includes a carrying strap and a very useful brush for perfect cleaning.
The price is currently 11.99 euros or 16.99 euros depending on the format you decide to purchase.
Obviously, in addition to walking, a quality water bottle is ideal for any outdoor activity, for training in the gym, after a yoga class or when travelling.
