Trail (UK)

How much should I drink and how often?

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The amount of fluids you should drink while hillwalkin­g depends on three factors – the climate, your exertion level and individual preference. Firstly, if you’re walking in mild conditions around half a litre of water per hour should suffice to remain hydrated, but in hot weather double that amount may be needed. Next, and unsurprisi­ngly, the more strenuous your exercise the more fluids you lose through respiratio­n and sweating, so it is important to increase your fluid intake. Lastly, everyone is different and so you might need to drink more often than your walking buddy – it can be as simple as if you’re thirsty, drink. But ideally, you should never feel thirsty at all. It is also important to remember good hydration practice includes preand post- walk, too. Being dehydrated before you even start a walk is unwise, while it’s vital to replenish fluids and energy stores after a long walk. Beer actually has some health benefits as it positively affects the body’s HDL levels, or ‘good cholestero­l’, to help reduce fatty deposits in the arteries.

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