Each walker is told to drink both water and Gatorade during the walk. To prevent Hyponatremia (low sodium) is a rare but serious condition that can cause weakness, cramps, swollen hands and feet, confusion, and even seizures.
- Drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before a long training walk or the event.
- Drink 2 glasses (16 ounces or 1 pint) of fluid 2 hours before exercise. This will allow time to excrete the excess fluid prior to walking. Remember, in hot or humid weather you may need to drink more fluids.
A lot of walkers like the camelbak style packs, which look like a backpack and has a leak proof bladder. They range in sizes and some can hold a LOT of water. For me there is a few problems with this type.
- My back sweats and my shoulders hurt when carrying a backpack in the heat, so it wouldn't work for me on a long distance walk.
- I would have to switch every other stop between water and Gatorade. I'm not even sure if I would want to put a sticky sports drink in that bladder, for cleaning reasons.
- and finally I don't believe that you should lug around more than you need. Why carry 2 liters when you don't have to. Comfort on the 3 day is the difference between having fun and being miserable.