Whether you’re hiking into the mountains for a long trail adventure over the weekend or heading to your local running and biking trails after work, you need proper hydration during your fall adventures—even if you don’t feel thirsty because the weather is cool.
The human body is made of up to 60% water, so to keep yourself feeling great and performing optimally, it’s important to stay on top of your hydration needs. Here are a few general tips for high-endurance athletes, weekend warriors, and recreational enthusiasts alike to stay hydrated and happy throughout epic fall adventures.
Pre-Hydrate and Form Your Ritual
There’s not much in life that’s more satisfying than escaping the daily grind to enjoy the quiet beauty that surrounds you. On the way to the trailhead, you probably have the little rituals that get you stoked for what lies ahead. Part of that should include going into your workout fully hydrated and prepared for what comes next. A general guideline from the American Council on Exercise is 17-20 ounces of water about two to three hours before exercise begins. It’s also advisable to drink a glass about 20-30 minutes before you get after it or during a warm-up session.
Tasty Cold-Weather Hydration
It may seem counterintuitive, but it’s equally important to stay hydrated in cold weather as it is during the hottest months of the year. If you don’t love taking swigs of cold water on a chilly day, try packing a hot thermos of rooibos tea with caffeine that’s infused with CBD for a change of pace. If you’ve never gone on a lovely snowshoe hike with hot tea in your pack, you’re missing out!
Depending on how hard you’re getting after it, consume 7-10 ounces every 10-20 minutes during your workout. Since you’re replacing fluids lost during your activity, you may need more depending on how strenuous the workout is. You don’t want liquids to be sloshing around in your belly, but you don’t want to be dehydrated either.
Ultimately, keeping topped off is the best thing you can do to meet your fitness goals and stay hydrated during your workouts. If you tend to need a reminder on when to sip, set a timer on your watch for every 20 minutes. If this all seems too technical, just remember to drink before, during, and soon after your workout. There’s nothing worse than hitting the wall while you’re out there—we’ve all been there.
When you sweat, you lose electrolytes. An electrolyte-packed post-workout recovery drink with sodium, potassium, and carbohydrates may be all you need, but water alone won’t cut it. After your hikes, runs, or rides, experiment with different electrolyte replacement drinks to find one that works best for you.
Good Times Post Workout
In your post-adventure bliss, don’t forget you need to get your fluid levels back to normal to help you recover—and that’s before hitting the hot springs or devouring cheeseburgers. Down a glass of water on your way to the next stop, and consider supplementing it with a post-workout recovery powder you can add right in. Consider mixing up a coconut CBD drink mix, which are naturally rich in the electrolytes, vitamins, and minerals your body is probably craving. Some of the best CBD drink companies will even sell their drink powders in convenient on-the-go packets so you can easily have what you need on hand.