" How much water do I need ? "
" How much water do I need ? "
For years, we have all been told of the importance of water. The general guideline has been to drink eight, 8-ounce servings of water each day. For a person who is not living an active lifestyle this may be enough, but if you are physically active, you need more water than that. That is especially true if you are hiking in the Palm Springs area due to the fact the average temperature is usually higher than other areas in the country.
Water is essential for everyone, especially if you are exercising. Water helps almost every part of the human body function properly. Our bodies are almost two-thirds water, and proper hydration is essential to keep your body functioning properly during exercise. Some of the things water does in the body are:
The brain is 75% water; even moderate dehydration can cause headaches and dizziness.
Water regulates body temperature, which is especially important here in the Coachella Valley where the temperatures can be so brutal. It also aids in the removal of cellular and digestive waste.
Water carries nutrients and oxygen to all cells in the body
Blood is 92% water.
Water protects and cushions vital organs
Water converts food into energy ( which is something you will need on a 3 to 4 hour hike… )
Muscles are 75% water, and you will use many muscles on a trail as you climb above the desert floor.
Exercising in the heat for long periods should alert you to drink more water than normal. Being thirsty is not an accurate indicator of how much water you need. If you plan to engage in prolonged and strenuous exercise ( and hiking many of the trails in Palm Springs can be strenuous… ) you should drink at least 20 ounces of water two hours before your hike to allow time for adequate hydration and excretion of excess water. During vigorous exercise, you should be drinking 5-12 ounces of water for every 15 minutes to match sweat loss, and even more than that in warm weather. The amount of water consumed also depends on the climate, air temperature and geography of where you are.
When hiking you should drink plenty of fluids, remembering that cold fluids empty from the stomach faster. During prolonged exercise in the heat, water losses as little as 2% of your body weight will affect circulation, and heat dissipation. Develop the habit of drinking plenty of water both before and during your hikes.
Water vs. Sports Drinks
For years, the debate has
been going on about water and sports drinks like Gatorade and PowerAde. Research
has shown that during exercise for a duration of less than one hour water should
supply all the bodies’ needs. However, if your intense exercise lasts longer
than one hour it is recommended that consuming a carbohydrate-electrolyte drink
can be beneficial. Since most of the hikes in the Palm Springs area will take
you more than one hour perhaps, you should carry a sports drink with you to
supplement your water intake. You may also want to have cold sports drinks in an
ice chest waiting for you in your car for after your hike ( you will glad you
did … ahhhhhhhh . . . )
To help make sure we don’t get caught short on water I have an Ultimate Direction Tailwind backpack ( I LOVE MY ULTIMATE DIRECTION BACKPACK ! ! ). This backpack features a 128 oz. patented Roll-Top™ SportTank� with Screamer Valve™ which holds plenty of water for most of the hikes in the area. My wife has an Ultimate Direction hip pack which holds two bottles of water. We also find it helpful to pack two or three other bottles of water in my backpack as a backup. To find out more about Ultimate Direction hiking gear you can click the Mountain Gear banner below.
