How do I stay hydrated? The loss of water while paddling can impair your performance and potentially lead to a dangerous situation. Proper hydration is vital for
everyone. On average, 64 ounces of water a day is considered optimal, but the need increases with exercise as well as other factors like heat and humidity.
Before leaving on your paddle, drink 16 to 24 ounces of water, decaffeinated tea or a sports drink.
Realize that while you sleep, you are losing a lot of fluid (possibly from 1 to 1˝ pounds of fluid.
Have liquid readily available
Whether you use a hydration pack or a water bottle, make sure it is convenient to use.
Always drink 4 to 6 ounces of fluid every 20-30 minutes. Don't wait until you stop for a break or a rest. Your energy will be stronger when you drink more often. Drink before you feel thirsty because if you feel thirsty, it is probably too late.
Look out for signs
Dehydration signs are dizziness, loss of energy, headaches, anxiety, rapid pulse or hot, dry skin. Stop immediately and rest, drink liquids and have a good meal. If you have ever found yourself starting to make mistakes in judgement on the trail, there is a good chance you are starting to dehydrate.
Carbohydrates keep you hydrated by pulling in water into your digestive system (1 gram for every 3 grams of water).
Drink sports drinks or have salty snacks. Sweat removes (sodium & potassium) and that needs to be replaced.
My Outdoor Eyes Photography Blog|
Gorgeous Sunrise Over Boat Meadow Salt Marsh On Cape Cod
The days are getting a little shorter, so it is a little darker when I go on my morning bike ride. I have to leave at 6:15, instead of 6:00. As I rode over the salt marsh, the sunrise to the east was just gorgeous! It’s been so hot, it even looks a bit hazy. … Continue reading Gorgeous Sunrise Over Boat Meadow Salt Marsh On Cape Cod
Northern Flicker Brothers Sharing Our Suet On Cape Cod
It’s so funny to see the 2 Northern Flickers sharing the suet in our backyard. One hangs onto the bottom and feeds while the other waits patiently for his turn. They really are so cute! And so polite! Have you ever seen anything like this?
Pretty Pink Water-Willow Wildflowers On Cape Cod
If you go hiking near a fresh water spring or marsh such as The Spring Trail at the Wellfleet Bay Wildlife Sanctuary or the marshes on Red Maple Swamp Trail at Fort Hill, the chances of seeing a Water-Willow are very good. They like to grow in shallow water in July and August. Water-Willow wildflowers … Continue reading Pretty Pink Water-Willow Wildflowers On Cape Cod