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| Photo courtesy of Jenny |
**Hydrate Up!**
Water accounts for nearly 60% of our total body mass. Therefore, it obviously plays a huge role in how our body runs and performs. Way too many people just don't get enough water, plain and simple. Unfortunately, the long-term effects of severe dehydration are pretty serious and could eventually lead to death in extreme cases. On the upside, a well-hydrated adult/child feels the benefits of:
- Better blood flow
- Higher energy levels
- Decreased muscle soreness after exercise
- More attentiveness and an easier time concentrating
- Healthy kidneys
- Body temperature regulation (which is HUGE as we head into the summer months.)
Signs of Mild Dehydration (don't let it go further than this!):
- Dry mouth
- Fatigue
- Head rush
- Dark/yellow urine (you should "pee clear"!)
- Chills
- Dry Skin
- Thirst (Do you know when you feel thirsty you are actually already too dehydrated?!?!)
- Constipation
How Much do you Need?
While this is not scientific, but I was always told to "drink 3 Nalgenes a day" especially in the face of summer heat and altitude. I personally know that I shut down when I don't get enough water. My body just does NOT function like it should.
The standard of 6-8 glasses a water a day is good...unless you are exercising and then it should be much more. And yes, this goes for kids too!
Just as a side note: Kids are at a higher risk for dehydration than adults simply because they may forget to drink (or caregivers may forget to encourage them to drink). They also tend to drink more juices, etc. instead of the water they primarily need.
Just as a side note: Kids are at a higher risk for dehydration than adults simply because they may forget to drink (or caregivers may forget to encourage them to drink). They also tend to drink more juices, etc. instead of the water they primarily need.
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| Photo courtesy of Blair |
- Don't rely on thirst to determine when you drink. Be sure to be drinking water before, during and after exercise AND throughout the day.
- Carry a water bottle with you at all times. It is recommended that adults AND children are drinking every 20 minutes while exercising.
- Make sure your kids are taking water breaks throughout the day. Hydration packs are awesome for them too because they think it is fun! (see giveaway below!)
- Stay away from soda completely and limit juice or sugary drinks. Kids AND adults need water more than anything! Sports drinks can be used to replenish lost electrolytes after heavy sweating, but water is the MOST important drink.
**Protein - your muscles need it!**
CLIF recently approached me with a great study showing how most Americans vastly underestimate their body's needs for protein, especially after working out. In fact from their study published last month, only 35 percent of Americans know how much protein they need.
The importance of a healthy diet, including protein, goes much beyond "gym-rats" and definitely pertains to people who spend time outdoors being active. Protein is quick energy to help fuel your adventures.
"Post-workout protein repairs muscles, while carbohydrates replenish a body’s storehouse of energy. However, 43 percent of Americans believe that eating carbohydrates after a workout will cancel the work they have just done, and 89 percent reach for a protein-rich snack first, without considering also replenishing carbohydrates." CLIF Builder’s® Finds Protein Knowledge Lagging Behind Other Health and Fitness Topics, March 2012
So, how much protein IS adequate?
CLIF's Builder's site has a great resource to help you calculate your protein needs. Taking into consideration weight, activity level, activity type (strength or cardio) and activity duration, it gives you a pretty good idea as to what you need (and some ideas as to how to get it through food.)
I also thought this was a great time to introduce you to CLIF's new Builder's Bars flavors: Chocolate Chip, S'mores and Crunchy Peanut Butter. Builder's Bars "...contain 20 grams of great-tasting protein, carbohydrates for sustained energy and an optimal blend of specifically-selected ingredients that work as hard as you do so you can get the most out of your workout."
We had the chance to test them out and they are certainly good enough to share (hence the giveaway :)). We use them on the trail and after intense workouts (particularly involving weights.) My favorite is the S'mores (but I am a sucker for chocolate!)
Looking for more ways to nourish throughout your adventures? Here are some of our favorite recipes posted previously on the blog:
Homemade Pocket Sandwiches
Our Favorite Snack (homemade granola bars)
Trail Cookies (AKA "Those Cookies")
Daily Link-Ups (please be patient if their links aren't quite live yet - they're coming!):
Melissa of Adventure Tykes: CALLING ALL PARENTS! Screen Free Tips & Giveaway (3 winners for some Artisana Nut Butters sample packs + an Eco-Vessel water bottle)
Shawna of Nature for Kids: Screen Free and a Free Printable!
We would like to thank Camelbak, CLIF, and Wind River Gear profusely for their generous contributions to this week and mission. Please visit their Facebook pages (liked to their names) and give them some love!
Today there is an opportunity to win the following prizes:
- Kids Scout Hydration pack from Camelbak (1 winner)
- Kids Camelbak Waterbottle - "Deep Sea" (1 winner)
- CLIF Builder's Bar package (1 winner) *open to Canada too!*
- Camelbak waterbottle (Adult Sized) thanks to Wind River Gear
- Camelbak waterbottle (Adult Sized) thanks to Wind River Gear
**#extragear: Be sure to check out our Facebook page today to have a chance to win a Lucky Bums Adventure Accessory Kit from Tiny Trekker!**
**see the daily link-ups above for some information about another giveaway (or 2...) over at one of Adventure Tykes!**
**see the daily link-ups above for some information about another giveaway (or 2...) over at one of Adventure Tykes!**
To enter, please use the Rafflecopter Widgets below. If you DON'T see them, simply refresh your page. I know this is a bit more confusing, but is SUPER helpful during a big event!
In an effort to make entering these giveaways a bit easier without having to do a zillion things to gain extra entries, I am only asking that you like our Facebook page (and watch there for some extra giveaways!) and follow us on Twitter (if you are into that!) now. We'd also love for you to subscribe via RSS (orange button on the right
sidebar) so you don't miss a thing. Thanks so much for reading and your
support!
The Fine Print (in bold...):
Winners will be drawn randomly and announced on this post Wednesday. It is your responsibility to check-in and email me at mountainmamatales(at)gmail(dot)com within 24 hours to claim your prize. We're working hard to truly get winners their gear in time for Screen Free Week!
Congratulations to the random winners! Please email me at mountainmamatales(at)gmail(dot)com within 24 hours to claim your prize!
Kid's Hydration Pack - Melissa (Adventure Tykes)
Kid's Camelbak Waterbottle - Cheri Mallahan
CLIF Builder's Bar Package - Zach Bashaw
Camelbak Waterbottle (Adult-sized) - Lisa Branam
If you have ANY questions about using Rafflecopter or entering, please feel free to email me! mountainmamatales(at)gmail(dot)com Good luck and happy adventuring!!
Some of these links are affiliates. Check out my full disclosure here.
Some of these links are affiliates. Check out my full disclosure here.
I learned all about hydration in the Army, and luckily I've never had a problem with being dehydrated.
ReplyDeleteExcellent post and I love the screen free idea. Great prizes too.
ReplyDeleteGreat ideas. I pester my dad all the time about hydration as he never drinks as much as he should. It's funny about protein, important for long term especially, but when you do high altitude it takes extra oxygen to process.
ReplyDeleteI agree. Staying hydrated is so essential. I can now easily notice when we're getting dehydrated on the trail as everyones attitudes and energy go downhill quickly. Even my kids notice that water gives them more energy!
ReplyDeleteIt's soooo important to be hydrated! I marked lines on my bottles so that I know how much water I should be drinking every two hours. Before I wasn't drinking enough water and now I'm drinking way more than I plan.
ReplyDeleteNourishment while adventuring is as essential as water. It's important to replenish our bodies!
ReplyDeleteStaying hydrated can prevent a lot of trouble on the trail. No one wants to be hiking with a headache or chills. With a little planning it's very preventable!
ReplyDeleteHydration is huge... even just running around town we always take our jugs of water! My brother used to laugh at my toddler with her sippy cup of ice water in hand, at any given time. He'd say "I've never seen a baby so aware of her hydration needs!" lol
ReplyDeleteBut protein I maybe don't pay enough attention to - thanks for the info! We do love Clif bars, but haven't tried that type ... I will be checking them out.
keeping hydrated and well fed are tow of three of our biggest "rules" around here (keeping warm is the other one). we love camelbak and builder's bars for both of those biggies!!
ReplyDeleteKids are going to stay happy outside if they are fed and hydrated. We love hot tea on our winter adventures.
ReplyDeleteI'm not entirely sure how to leave comments. Is the rafflecopter thing above just for entering and this is where we leave comments?
ReplyDeleteHydration: I work really hard to get the full 8 glasses/water per day or 2 Litres. I carry a water bottle with me everywhere which helps. We still need to get more water in our son. We have to add a little juice to his water to get him to drink it. The goal is going to be to keep adding less and less until it's clear.
Protein: We love peanut butter. It's our snack of choice and is super easy on the trails. We fill mini-pitas with PB and voila- easy protein.
I recently heard a health professional say that we should take our weight and divide it by two to establish a baseline for how many ounces of water we should be consuming a day. This formula has really helped me. Now I carry my Camelbak bottle everywhere and know how many times I need to be filling it each day to stay properly hydrated. Also, I notice that when I'm thirsty I often feel "hungry" so I really have to stop and ask myself if I'm really hungry or if I need to drink more water.
ReplyDeleteI can see a uge difference in all of our energy levels, when we are not drinking enough water our energy dies out quickly. When we stay hydrated, our energy tends to stick aroung alot longer.
ReplyDeleteJ-man could use a new camelbak. It comes in handing during our long treks in the desert. Must hydrate! ;)
ReplyDeleteJust in the last few weeks I've realized how important it is to keep hydrated, I started drinking more water every day and my energy levels are much better. I also discovered my favourite source of protein is cottage cheese! I always thought I'd hate it but turns out it is really good (with lots of pepper).
ReplyDeleteExcellent post! As a big safety nut, I am always sharing with hunters and hikers the importance of hydration. I have had some interesting looks when I tell people how much water I have on my during my hikes (3 liter bladder filled), but most times I go right through it. Great post that should be shared! Great giveaways, too!
ReplyDeleteI learned about the need to stay hydrated when I was starting out on my weight loss journey! I drink at least 128 fl oz of water each day, and encourage my kids to stay hydrated with water as much as possible!
ReplyDeleteI never go anywhere without water and snacks. I stay hydrated all day everyday. I am an advocate of staying hydrated for daily life, but it is especially critical for athletics and endurance events. Jess Bressler
ReplyDeleteWow, these are awesome giveaways! I'm all about teaching kiddos about hydration. In fact, people used to always laugh when my 2-year-old would say, "It is important to be properly hydrated!"
ReplyDeleteThat toddler is now a kindergartener who will be going to Avid4Adventure Camp in June and I'd love to win that hydration pack for him to take!
Growing up in the Mojave dessert you learn quickly about hydration and how to know when you are dehydrated. I teach my kids that, because even here in the Pacific Northwest you can find your self fading and dehydrated.
ReplyDeleteGus insists on being hydrated! We have to double or triple stuff his FuzziBunz and change more often than you would think. This kid can drink! He would love to win the hydration pack or waterbottle!
ReplyDeleteI can't believe how much my little one drinks now. I think she drinks more than I do some days.
ReplyDeleteI have always underestimated how much my kids will drink outside. Personally I think the small kids Camelbak water bottles are too small. My kids fry through them. Better to get ADULT sized ones for the whole family.
ReplyDeleteThroughout time I have always been told that 8 glasses of water a day is what was needed to stay hydrated. I struggle with this even to this day. I try very hard to drink as much water as I can but, I get so busy. The problem with my kids is that they always want a water bottle to drink. Now, we do have water bottles but they are not the greatest and after a few uses they smell and make the water taste funny. I would love to make sure that my kids are hydrated and healthy but, it is so hard and wish that they could find ways to make it easier.
ReplyDeleteThis year not only will M have a water bottle in our pack but we're getting him his own camelpack (if we win one - bonus)! Lucky for us our son loves water more than any other drink.
ReplyDeleteThe camelpack is a great idea for my seven year old that get dehydrated so quickly.
ReplyDelete-Ashley Hansua
Hydration is so important. Thanks for the post.
ReplyDeleteMy husband is obsessed with hydration. I carry around a camelbak bottle everywhere I go. The moment I say I have a headache his immediate response is drink more water.
ReplyDeleteI've learned a lot about hydration from my husband! When he first started taking me hiking (when we were dating), he always made me stop and drink. :)
ReplyDeleteGrowing up we NEVER took water bottles when w went hiking. We just drank water from streams. It's a small miracle that I never got sick!
ReplyDeleteGreat tips Amelia! Staying hydrated is a challenge, but you are so right about not feeling like yourself when you don't get enough water.
ReplyDelete