Walk Talk Series

Day 5 Keeping Hydrated

Speed

When you first begin walking, concentrate on building your time spent walking rather than your speed. The number of calories you burn depends how far you go rather than how fast. Once you have built up some endurance you can move on to other walking techniques to improve your calorie burn such as the the race-walking technique. But for now, building the habit of walking daily is your first goal.

Drinking Water 

Drinking and walking go together. Drink  water before, during and after your walk.

Hydration Guidelines For Walkers

  • Plain Water: For walks of an hour or less, plain water is the best drink.
  • Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
  • Drink before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 ml) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
  • Caffeine: Avoid caffeinated beverages before your walk. Caffeine will cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way.
  • Salt before a Long Walk: Before long walks, have a bit of  salt with your meal or snack like an ounce of nuts so you will have enough sodium to stay in balance. But don’t over do it, too much of a salty snack will dehydrate you.
  • Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes. A water fountain may not be able to deliver enough water for you to get a full cup.
  • Drink When Thirsty:  The new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
  • Drinking When Sweating: If you are sweating more than usual, drink more than usual.
  • High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
  • Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
  • Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk (an hour or more) use a sports drink  to replenish salts as well.

 

Today’s Walk

  • Add 5 minutes to your walk 15-30 minute walk at a comfortable pace
  • Warm up with 5 minutes Stretch- 5 minutes
  • Now resume your walk at a comfortable pace
  • End with 5 minutes of gentle stretching

Advanced Walkers

Try an easy, 3 mile walk- at 65-70% of your max heart rate.

 

“Walking is the great adventure, the first meditation, a practice of heartiness and soul primary to humankind. Walking is the exact balance between spirit and humility.”
~ Gary Snyder

Goals:

  • You’ve chosen a goal.
  • Write It Down
  • It is realistic.
  • You have a way to measure it.
  • You have a date you will achieve it, and intermediate goals along the way.
  • Now  post it where you can see it and be reminded of it every day.

Enjoy Each Bite 

Savor your food. Take smaller bites and concentrate on the flavor and texture – truly enjoy it. Make it last. The stomach takes time to register that it is satisfied. By stretching out the time you spend eating the same amount of food, you won’t be tempted to eat more. Enjoying the food will satisfy you emotionally