Carrying Hydration During Exercise

Always carry water with you when you walk/run even if you are just going a short distance. Building good hydration habits early on will set you up for successful longer distances later. Walkers and runners should be able to drink water or sports drinks when needed during exercise. If you don't carry your own water, you can drink only when water happens to be available en route. The uncertainty and inconsistency of available water increases the risk of dehydration and overheating. Always wear a hydration belt/backpack or carry a hand-held bottle during training and during races. Experienced runners and walkers always carry their own hydration.

Carrying a water bottle in your hand is not the most comfortable way to carry water. It restricts your arm movements, creates a weight imbalance, and it is easy to drop a water bottle when your hands get sweaty and/or tired.  There are many convenient, comfortable and affordable solutions for carrying hydration during exercise.

HYDRATION BELTS
A hydration belt is the most popular hydration solution. They are priced about midway between a hand-held system and a backpack with lots of options and price points. Various configurations of hydration belt are available with a single bottle or multiple bottles. My personal preference is a belt that contains 2 bottles and has a roomy zipped pouch. I like the two bottle configuration as it gives the option of having water in one bottle and a sports drink in the other for longer distances. Some people prefer a 4 bottle system so they can distribute the weight more evenly around the body and others prefer one large bottle. Belts with plastic clip closures are more expensive but tend to be a better fit. The Velcro belts are cheaper and will do the job so if you are on a budget, a Velcro closure could be a good option. When you first wear a hydration belt it may feel strange and a little uncomfortable but you will get used to it very quickly and after a while you will not feel quite right without it! Our personal favorite and one we recommend to WalkAthletes is the Fitletic, iFitness Hydration belt (available from Fitletic, Amazon and some running stores). It is very comfortable belt and conveniently has the water bottles and pouch situated in the front (and, in case you are wondering, we have not been asked to recommend or review this product and we paid full retail price for the belts we use).

HAND-HELD HYDRATION
If you feel that a belt would be too restricting or uncomfortable a hand-held hydration system may be preferable. It consists of a hydration bottle that fits into a holder that is strapped onto your hand. It allows you to carry a bottle without having to grip it in your hand. Most hand-held hydration systems include a pocket for carrying essential items such as a phone, keys, and ID. it is a more economical solution than a belt or backpack and for shorter distances may be a great solution.

HYDRATION BACKPACK
A hydration back pack is the most expensive option but also enables you to carry more fluids. This can be useful if you are doing long miles and cannot refill during your walk/run. Some people prefer the backpack hydration system over a waist belt as they find it more comfortable.  The backpack hydration systems can make you feel hotter as it like adding an additional layer of clothing to your back but it is a personal choice. I would recommend that unless you are planning to do long miles that you start with a regular hydration belt and upgrade later if necessary. 

Whatever type of system you decide to purchase, select one with a zipped pocket (not a Velcro or button closure pocket) for security. Make sure that the zipped pouch is large enough for your phone, ID and keys.

Hydration systems are available from general sports stores, specialty running stores and online. You can find them in some big box and department stores too but remember that if it is really cheap, there is a probably a good reason. You usually get what you pay for!

CARING FOR YOUR HYDRATION BOTTLES

You should wash your hydration belt bottles after every use. Wash them by hand in hot soapy water and make sure you remove and wash the tops well (use a brush to scrub them). If you don’t wash your bottles after each use mold and bacteria may start to grow on/in them and can make you sick. The same goes for hydration backpacks. The bladder must be removed and washed thoroughly after every use to keep it clean and free of bacteria and mold. Some brands can be washed on the top shelf of a dishwasher when you first buy them if they smell a bit “plasticy”. Check the manufacturers instructions to make sure it is safe to do so. Do not set the dishwasher to heated dry as the bottles will likely melt.

 

Dealing with the Heat

It’s summer and the temperature is rising. Even in the early mornings the temperature and humidity are high. In these conditions, you can still get out and exercise but it is important to stay hydrated before, during and after your walk.  

SLOW DOWN AND TAKE BREAKS
When it is very hot, your body will struggle to regulate your body's core temperature. To avoid heat exhaustion and heat stroke drink lots of fluids, slow down, take breaks, and try to stay in the shade as much as possible. 

SUNSCREEN
Don't forget to wear sunscreen. Endurance training requires being outside for many hours. You risk damaging your skin if you do not use sunscreen. Keep some in your car so you always it with you. This is helpful if you forget to apply it before leaving the house and also so you can pass by your car to reapply sunscreen if you are going to be exercising for an extended period of time.

KEEPING YOUR FLUIDS COOL
To keep your fluids cool try freezing your water bottles the night before (remember to pour some liquid out first so when it expands it won’t break the water bottle) or add crushed ice to your water just before you leave the house. You can freeze extra bottles of water or sports drinks to leave in the trunk of your car so you have cool water/sports drink waiting for you when you have finished.

A COOLER IN THE CAR
If you have a small cooler you can keep in the trunk of your car, consider leaving one or two bottles of water or sports drink and some snack bars in there so you never run out. I keep sunscreen and lip balm in my little cooler too. If you add an ice block or a frozen bottle of water to the cooler before you leave, it will keep everything nice and cool. Even if the cooler has no ice in it, your drinks will still stay cooler than if you just leave them in the car.   

STAYING COOL
Add a wet facecloth to a bag of ice and leave it in the cooler so you can put the cloth around your neck after you finish your miles to help cool you down. I often put ice inside my hat to help cool me down more quickly (though this does make your head pretty cold). 

Carry a facecloth with you so you can wipe the sweat from your face from time to time (but be careful not to rub too hard and remove your sunscreen). Some people like to carry a wet facecloth (I prefer dry). You could try both and see what you prefer. Alternatively you can purchase lightweight sports cooling towels designed to be wet and placed around your neck during exercise.

Another great way to cool down is to buy one of those gel filled neck ties that you soak in cold water. They usually have them for sale at the street fairs during the summer. You soak them in water and then store in the fridge and they stay lovely and cool (don’t freeze them – it messes up the gel so that it doesn’t absorb water as well). Pop one in your cooler next to a bag of ice and it will feel great when you tie it round your neck after your run/walk. 

CHANGE OF CLOTHES AND SHOES
Bring a pair of flipflops with you that you can change into after you finish. Your feet will be very hot (and swollen) so allowing them to cool down as soon as possible will make you feel more comfortable. I usually bring a change of clothes too but if the heat and humidity are both high, changing clothes doesn’t seem to help much! At least bring a dry t-shirt to change into if you plan to head straight for breakfast. Make sure you have a towel in the car so you can dry off before changing clothes!

ALWAYS BE PREPARED
I always keep a spare towel, t-shirt and a running hat in the trunk of my car. If I run out of the house half-asleep early in the morning and forget something I know always have a backup in the car.

Stay cool.......... Coach Leenie

How Much Stuff Is Enough?

Ever wonder why some people bring so much stuff with them when they are walking or running outdoors? Do you travel light or do you like to have all the essentials close at hand?

At WalkAthlete we strongly advise that our athletes always carry hydration. We recommend carrying a  phone, car keys, some form of ID and emergency contact information when you walk or run. To make sure you are prepared for anything consider bringing $20 or so in cash just in case you need it. I usually carry a credit card too. (TIP: Put your mobile phone and cash in a little ziplock snack bag before putting in your hydration belt pouch to keep them dry. It means they are OK if it rains, if your water bottle leaks and protects it from sweat which can also cause sogginess issues). If doing longer miles (10+) you should consider carrying a sports drinks and/or nutrition too.

Why do you need Phone, ID, and cash? Sometimes athletes are involved in accidents or have medical issues. You may need your phone to call for help for you or someone else. You need ID so if something happens to you, people know who you are. The cash is so you can get a cab home if something happens and you are unable to finish your miles or return to your car. It is also so you always have enough money for breakfast (very important) or to buy something you need in a store (like food or hydration). You may think that because you are in good health nothing will happen to you so you really don’t need to carry ID. Well, even the healthiest of people can run into problems caused by dehydration, overheating, or a sudden medical emergency. You could also be involved in an accident caused by you or someone else. You could fall down or get knocked down by a person, bike or car. Life is uncertain so carry ID and emergency contact information just in case – hopefully you will never need it.

I recommend that you keep your keys with you rather than locking them in your car and using a keypad to get back in. The reason? If someone breaks into your car while you are gone, not only can they steal what is in the car, they can drive it away and possibly even get into your house if you left your house keys in the car too -- all while you are enjoying your walk/run. For the same reason don't lock your wallet and phone in your car.

I have a small ID holder that detaches from my wallet. I keep my ID in there, $20 in cash and a credit card. I leave my wallet at home, put the ID holder in a ziplock bag with my phone and put that into the pouch of my running belt. I add my sports nutrition gels (in a separate ziplock in case they leak or get sticky) and my keys I just throw in there.  I put a few tissues in a snack size ziplock too. These are great if you get watery eyes, a runny nose, or visit a toilet with no toilet paper. It is always a good idea to have emergency TP on you!

What to Have in Your Car
It is a good idea to bring a clean t-shirt (or a complete change of clothes), so you can change out of the sweaty, wet ones prior to heading off to breakfast/lunch/dinner/beer/work. If you are walking in hot and humid conditions a complete change of clothes is a good idea. The sooner you get out of the wet clothes, the more you minimize the risk of chafing.

A change of shoes can feel like heaven to tired, sore feet. A comfy pair of flip flops or sandals are ideal. Your toes may feel constricted as well as hot in your running shoes once you stop walking, so a quick change to a pair of sandals is a huge relief!

Bring extra fluids and nutrition. Keep a small cooler in the trunk of your car and keep a couple of bottles of water in there, perhaps some sports drink, and some snacks. You never know when you might run out of water or need nutrition. In hot weather, ice and a wet washcloth can help cool you down quickly! In cold weather a flask of hot coffee or tea might be more appreciated than ice cold water.

Sunscreen and a hat are good things to keep in the car so you can never forget them. In hot temps, you need them for every single walk!  A sweater or jacket is great for cooler temps to keep you warm as soon as you finish. Even on warm days you may feel cold after you finish your walk and your body temperature starts to drop so have something warm in the car waiting for you when you get back!

Keep a towel and some wet wipes in your car so you can dry off and clean up as necessary.


AND most importantly - always bring enthusiasm and great attitude!

Happy walking - Coach Leenie