Electrolytes + Hydration Assistance
Starting off the trail in the hot California desert, hydration is important. I’m going to be using these to help with my Electrolyte levels and tries to mirror the things that are lost in sweat by replacing what’s needed to help with dehydration and prevent heat stress and muscle cramping.
Can find these on Amazon and will test them out on practice shake down hikes. Good to have and also to aid a hiker in emergency due to heat stress or muscle cramping.
So we will mix it up with different flavours and types of Electrolytes to find the right mix that works for us. Then we can use a bounce box or have someone mail small amounts that we can pick up and it’s good for 3 sections at a time. We will figure that out more when we get closer and we work on our resupply strategy.
FASTCHEWS features a scientifically-derived, proprietary high-performance formulation that provides a balanced supply of bioavailable sodium, potassium, magnesium, and calcium. Sodium is derived from sodium citrate, a proven source that has the added benefit of soothing the stomach. The formulation mirrors the electrolyte profile lost in sweat, in a form and quantity the body can absorb. Its non-GMO ingredients are all-natural, gluten-free, vegetarian, and without artificial sweeteners or colors. Rapid absorption takes place by mouth (buccal mucosa, and then the stomach). Ease of access is assured in a convenient moisture-resistant zip-lock packet format.
- FASTCHEWS Help Reduce Muscle Cramping, Reduce Heat Stress, Boost Stamina, Maintain Electrolyte Levels.
- a chewable tablet that is formulated to closely resemble the electrolyte profile lost in sweat.
- Suggested use: 2 tablets per 15-30 minutes during activity· Fast absorption through buccal mucosa (tissue in mouth).
- Each serving (2 tablets) contains: 100 mg sodium, 30 mg potassium, 10 mg calcium, 6 mg magnesium.
- Tart Orange, Zesty Lemon-Lime, Perfectly Peach, and Seedless Watermelon encourage consumption.
- Ingredients are non-GMO, gluten-free, vegetarian, fat-free.
- Natural stevia as a sweetener. No color added.
- Sold in packets of 10 tablets. 12 packets per box (120 tablets).
Nuun Caplets
Each tablet provides 15 calories / 1g of sugar / 300 mg of sodium / 150 mg potassium / 25 mg magnesium / 13 mg calcium / 40 mg of caffeine. Good for before, during or after a workout.
Liquid IV offers hydration, energy and recovery powders to pour into your water bottle to help replace nutrients and help with hydration.
Also Emergen-C has hydration crystals to add to water.
Lots of info and advice on hydration & electrolytes here.
Pain Management + Finding Relief After Hiking:
1) Foam Rolling / Cork Ball
Undecided if we are going to bring a small cork ball to help with muscles. We could also use a 1 liter smart bottle of water instead of bringing a roller.
With issues with foot cramping… I’m going to get a small ball to work on pain relief when it’s time to start gearing our bodies up to prepare for attempting a Thru-hike.
2.) Hydration (which we covered above)
Water with Gatorade crystals or some Nuun Caplets, Liquid IV or SaltSticks above to help replace nutrients needed when we sweat quickly and to hydrate the body for performance and recovery after hiking.
3.) Post Hiking Nutrition
For us, we have not researched or planned out our nutrition yet, and will fill this in later.
4.) Magnesium
Two tables (one serving) of the FastChews listed at the top of this post has 6mg of Magnesium in it. Periods of heavy sweating of 30 min’s would need one serving of SaltStick Fast Chews to replace and provide magnesium for preventing cramps and reducing stress. Magnesium can also help aid sleep.
Nuun for recovery has 100 mg of sodium / 100 mg potassium / 300 mg of magnesium and 200 mg of tart cherry
5.) Vitimin ‘I’
6) Active Recovery
That’s not hard to get away from on trail since the next day we most likely will be hiking unless it’s a Nero/Zero to resupply. Light stretching in the morning and evening will help, so we will introduce a little yoga into our hike for this along with some key stretches. On rest days, it’s needed to do 2 sessions of stretching and yoga to help with recovery instead of lying around all day if we have no chores to do.
7.) Cold Treatments
Have a chance to have a ice bath or even sit downstream and chill legs will help, same will lakes along the way. The cold will help with inflammation where heat packs make blood flow to certain areas.
8.) Raising legs when resting
When having an afternoon siesta along the trail… try and take off shoes and socks to let feet breathe and try and raise legs above your chest to help with swelling and blood flow.
10) Start = Finish off slow
When getting going before you put the pedal down and slow down before you wrap the day off with a cool downtempo if possible
11.) Get gear that fits well.
Shoes and a pack that fits properly are the most important. Best to seek out advice about sizing a pack that is right for your body from a expert. Same for shoes and test them out in your training.
12.) Use Trekking Poles
Your knees and ankles will thank you. Blood won’t collect in your hands and going downhill they will help you and keep you stable in slippery conditions or through streams and creeks. Plus you can fight off zombies if the apocalypse happens while you are on the trail.
