As I sit in the summer heat of upstate NY I often think about the increased hydration needs of all individuals, especially those of active individuals. Naturally, my thoughts then ventured to two very active people close to my heart! My Mom and Dad have always been great examples of a balanced, healthy and active lifestyle. Both into their sixties, they continue to be avid hikers, my Dad a cyclist and my Mom a swimmer and runner. Having been a nurse, watching her tend to her garden and observing (and sometimes participating) in her morning runs as she trains for her 2nd marathon in the fall…I thought – what a great guest blogger!
I asked my Mom to put together her thoughts about being active and aware while hiking during the beautiful, but hot and humid months of a NY summer.
Here is what she had to say:
Summertime living is active and warm (hot). If the mountain trails are calling and the trail time is hot and humid, remember:
1) Adjust speed and distance as needed.
2) Questions to ask: Can you pick a shaded trail? One next to water?
3) Bring sufficient hydration (too bad there is not dehydrated water that is lighter to pack!)
a – water, water, water (and water purifying tabs as a back up)
b – electrolyte powder to add as necessary when water alone is not sufficient (sodium is needed due to increased sweat loss), especially for the longer hikes or even the short, hot and humid ones!
4) Calorie/nutrient dense foods that are easy to access, eat and digest. Best to keep compact so they are light and easy to carry.
a – In the belly bag (like a front fanny pack) have GORP (good old raisins and peanuts). Any type of trail mix, but try raisins, dried fruit of choice, nuts, apricots and Kashi cereal. Also include homemade bars or purchased ones like Clif or Powerbar. Great to nibble on continually!
b – In backpack (ensuring nutrients like protein, carbs and fat) have natural nut butter on a pita or in a wrap or with bread of choice. Tuna packages are great and easy to add to pita/wrap. Reusable plastic (ex: cleaned peanut butter jar) with grapes, cherry tomatoes, orange slices, etc)
c – M&M’s or non-melting candy pieces for quick energy!
d – Turkey or Beef jerky for some quick protein and extra sodium.
5) Have a cooler in the car with cold liquids (water, sports drink, seltzer) for refreshing hydration and snacks when the hike is complete!
The climbing and packs use up a lot of calories and energy, but the blood flow is to the muscles and not the digestive tract. Hunger may decrease, but stay aware that your calorie needs do not! Eat small amounts frequently, hydrate and enjoy!
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