The Importance of Hydration

Quench Your Thirst

BY EMA DANTAS

Did you know that as you exercise, your core body temperature rises? This doesn’t just apply to athletes; it applies to each and every one of us. When we exert ourselves and our temperature rises, our body responds by sweating to dissipate excess heat, so we don’t overheat. To complete the cycle, we need to keep our bodies hydrated to replace the fluid lost through sweating.

Hydrating regularly is also essential for thermoregulation, which helps to prevent cramps, heat exhaustion and heat stroke.

What is Good Hydration?

Good hydration means getting the right amount of water before, during, and after exercise. Water regulates our body temperature and also lubricates our joints. It helps transport nutrients through our body to give us energy and keep us healthy. When we’re not hydrated, our body can’t perform at its highest level. And we can get grouchy too!

The duration of a workout, run or hike, usually determines how much water I personally will drink or whether or not I will need to take a water bottle with me. Everyone is different, but when I go for a 5 km to 10 km run, I only drink before and after my run. I have learned that my body is ok to exert itself running for up to one hour without needing to take water with me. Longer runs though, I take water.

Weather can impact this as well the type of exercise you are doing. Hot days for example, I need more fluid to keep hydrated. When I climb, we stop about every hour to hydrate and fuel our bodies.

Learning how much fluid your body needs is important. For example, when climbing in high altitude we drink about 3 bottles of water a day. At home, I drink consistently throughout the day, starting with a couple of medium glasses of water when I first get up. I drink about 8 to 10 glasses of water a day as a starting point. More if my body tells me (my body doesn’t literally talk but signs like a headache or feeling hungry when I’m probably not, tells me I need more water).

Just Water?

Water is great but there are other options that can help keep you hydrated. I often have electrolytes in my water bottle, like Nuun.

I like Nuun because it’s healthy, their electrolyte tabs are gluten free, dairy and soy free and are made from plant-based ingredients. Nuun tables contain sodium, potassium, magnesium, and calcium. And they make water taste great! Full disclosure, because of my love for these tablets, I am now a Nuun Ambassador.

If you prefer a more natural approach, simply squeeze lemon or lime into your water bottle, add a few grains of salt, and you have a homemade version!

One of my favourite things to add when I am climbing at high altitude is ginger. I dehydrate natural ginger, then add a couple of pieces to my hot water bottle. When it’s time to stop for a “pee, hydrate and fuel break”, I have this warm, ginger flavoured water that not only hydrates me, but also helps with altitude sickness.

Do You Have a Favourite Water Bottle? 

Having a water bottle you like is important, so you will use it on a regular basis.

I recommend Nalgene bottles. They are my go-to bottles for life in the outdoors.

Yeti products are also wonderful as they are insulated. They keep cold water cold and warm water warm. Other great bottles are the hydro flasks and Klean Kanteens.

The trick is to find one you like and take it with you wherever you go.

Cold or Warm Water

Have you ever wondered why some people like cold water while others prefer warm or room temperature water? Aside from the obvious personal preferences, the temperature of your water can impact your body’s ability to hydrate.

Ice cold water tastes good and feels great on a hot day, but I feel it’s not the best way to hydrate our bodies. Personally, I find cool (or room temperature) water is better for hydration.

When we drink cold water, our body has to spend valuable energy to warm it up inside our bodies. Warm water on the other hand, is easy and fast for our body to put to work when it’s needed. Room temperature water also helps with digestion. That’s a big win too!!

Whether you drink plain, or electrolyte infused, warm or cold water, remember to hydrate throughout the day. Like the oil in a car, your body needs it to run efficiently!!

Ema Dantas is a Nuun Ambassador 2021.