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Hydration Tip for walking in drier, warmer temperatures
by Judy Heller, June 29, 2017

Summer temperatures and summer events are ramping up. Cascade Lakes Relay in Central Oregon and Portland to Coast are looming.The humidity has dropped and the stress on your body is increased in staying hydrated.

Walking in drier, warmer weather:

Injuries from heat occur in three forms, heat cramps, heat exhaustion, and heat stroke.
Water is considered the most optimal fluid to drink for events lasting less than two hours.

Why? It is needed

·  For the delivery of oxygen and nutrients to muscles being used

·  To transfer heat from the muscles to the skin to evaporate and cool the body

·  For events lasting longer than two hours, however, studies show that liquid   carbohydrate sport drinks are a better nutrient providing carbohydrates and      electrolytes.

The golden rule for re-hydration during exercise is taking small quantities at frequent intervals every 10-15 minutes. This is especially important when training longer than one hour. After exercise drink more than you think you need.

Just as your walking is training your muscles and connective tissue, drinking water or sport drinks are training for your system to absorb and utilize all that the fluid offers. If you don't already have a convenient water carrier, now is the time to get one. If you do have one, now is the time to start using it, if you are not.

Recognize early symptoms of heat stress-dizziness, cramps, clammy skin, and extreme weakness and don't be too proud to quit if these should occur.

Watch your health. Make sure you are aware of both medical conditions and medications that can affect your ability to absorb water and tolerance for exercise in the heat.

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