5 Hydration Tips for Rucking in Hot Weather
If it’s been as hot where you live as it’s been around here, you’ll certainly have found that you’re not only sweating more but with all that sweat escaping your body, you’re having to drink more water. Staying properly hydrated is crucial when rucking in hot weather, as the combination of heat, physical exertion, and added weight can quickly lead to dehydration. Here are some essential tips to keep you hydrated and safe during your rucks:
Start Hydrated: Begin your ruck well-hydrated by drinking at least 16-20 ounces of water a couple of hours beforehand. This gives your body time to absorb the fluids and prepare for exertion.
Drink Regularly: During your ruck, aim to drink 7-10 ounces of water every 20 minutes, even if you don’t feel thirsty. A hydration bladder or water bottles within easy reach can help you maintain this routine without stopping.
Use Electrolytes: When you sweat, you lose not only water but also essential electrolytes like sodium, potassium, and magnesium. Consider adding an electrolyte drink or tablets to your water to replenish these crucial minerals and maintain energy levels. My wife and I have been LOOONG time customers of LMNT, which is a 100% sugar-free powder that contains a science-backed ratio of electrolytes, including sodium, potassium, and magnesium. In fact, we both drink a liter of water with a ½ or full packet of LMNT added to it upon waking every single morning. This helps us replenish our water and electrolytes and get the day started right.
Plan Ahead: Choose shaded routes and ruck during cooler parts of the day, like early morning or late afternoon. Dress in light, moisture-wicking clothing to help manage sweat.
Monitor Your Body: Pay attention to signs of dehydration, such as dizziness, headache, or dark urine. If you notice these symptoms, stop, rest, and hydrate immediately. Prioritizing hydration ensures a safer and more enjoyable rucking experience in the heat.
