Diabetes Tip #2

Water, Water, Everywhere

• Plain Water: For walks of an hour or less, plain water is the best drink.
  
  
• Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
  
  
• Drink Before You Walk: Drink a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
  
  
• Caffeine: Avoid caffeinated beverages all the time but especially before your walk; they cause you to lose fluid.
  
  
• Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
  
  
• Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes. A water fountain may not be able to deliver enough water for you to get a full cup.
  
  
• Drinking When Sweating: If you are sweating more than usual, drink more than usual.
  
  
• High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual.
  
  
• Flavor Your Water: Add a squirt of lemon and keep it cool.
  
  
• Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, use sports drink and/or salty foods to replenish salts as well.