We all know that humans simply cannot live without water. It is essential to our livelihood and helps the body in so many ways that we simply cannot function without it. Even our blood is 92 percent water! Staying properly hydrated allows your body to remove toxins and helps to send vitamins and nutrients, as well as oxygen, through the body to the proper places, keeping you energized. We will discuss all that and more as well as how long to digest water.

Water is helpful when losing weight, as it boosts your body’s metabolism, and it promotes healthy skin. You may feel that you are in a happier mood when you are hydrated, because water is doing its job by working with your body. You probably have a lot of questions, such as how long does water stay in your stomach? That can vary from person to person, but we will discuss more below about water and your body.

Soon, you will know all about water, how to stay hydrated, what causes dehydration and more. Let us first talk about ingesting water.

Ingesting Water

When you drink water, it travels from the mouth to pharynx and then down the esophagus. This takes about a second. Some of that water is absorbed into the stomach, some if it is absorbed into the small intestine. Then the water enters your circulatory system and then flows through the body. Did you know that if you drink 2 liters of water each day, it can turn into upwards of 2,000 ml of urine? The bladder holds up to 16 ounces of urine. For your stomach to digest water, it can take generally 45 minutes to 2 hours. However, if you have not eaten anything, and are drinking water, it can sometimes digest in just a handful of minutes.

On average, a person needs at least 64 ounces of water in their body per day. If you are highly active, you may need more water. Depending on your fitness level, you may need to increase your water intake as well. Ingesting this much water will keep toxins flushing out of the body and will keep you full so you will not want to snack. It boosts your metabolism, keeping you going through the day. The best part? Water has no sugar, no fat, and no calories!

Ways to Stay Hydrated

Besides drinking water and increasing your intake if necessary, you can find many foods also have a lot of water. Stay away from the caffeine, which acts as a diuretic. Many fruits and meats contain a high amount of water.

Some great examples of foods that will keep you hydrated include:

• Hamburger Meat
• Chicken breast (not fried)
• Soups, Broths, and Stews
• Smoothies
• Flavored Water or Sports Drinks like Powerade
• Watermelon
• Grapes
• Real Fruit Juice
• Jell O

There are many things you can do to improve your body’s hydration level.

Making small changes like replacing that soda with some water, can help your body work better and less harder.

Here are some ways to improve your hydration level:

• If you do not like plain water, you can always eat foods that are high in water, such as those mentioned above.. Some foods can contain up to 90 percent water. While you do want to drink water regularly, you can always add lemon for flavor.
• Stay away from drinks that will steal water from your body. These would be the sodas, coffees, and teas because not only are they diuretics, causing you to lose more water when you urinate. If you are already dehydrated or sick, stay away especially from apple juice and prune juice as you will lose even more water in the form of stool.
• To increase your water intake, carry a bottle of water with you wherever you go. Whether it is exercising at the gym, working in your office, or driving your car, keeping water nearby will allow you easy access to hydration.
• If you are flying, you may notice that your mouth feels dry. The air in the cabin dries out your body. Drink water before and during your flight so you do not feel this way. During this time, you should also avoid soda pop and alcohol while you are in the air.
• Stay away from any “water diets” that claim to help you lose weight fast. Drinking too much water can be dangerous. Not only that, but your body can only absorb so much water before it just goes straight to your bladder. You will not burn fat doing a water diet.
• Water is hard to digest when you are eating it with a meal. It also dilutes the digestive acids. If you do want to drink water with your dinner, try drinking sips of room temperature water. Drinking ice water will slow the digestion process.
• As we said before, drinking two glasses of water when you wake up can help jump start your body for the day. It keeps your body in balance and allows your mood to improve. This is definitely a must when it comes to hydration.
• Lay off the carbonated water as it only makes you burp. The gas from this will make you feel full in the stomach, which means you will not drink as much as you would with regular water. If you cannot live without a little fizz in your drink, you can always put some seltzer in your water.
• You can lose weight by drinking more water. It can help to burn calories and can help you feel full between meals. Water will flush the kidneys and release toxins from your body, as well as some fat. If your kidneys are in great shape, the rest of your body will improve.

What Causes Dehydration?

There are many things that can lead to dehydration, namely lack of giving yourself water for your body. If you do not ingest water, you can die within days. Some foods can cause dehydration as well.

Below are 9 foods and drinks that can dehydrate your body.

• White Asparagus:  This vegetable has aspartic acid, which affects the kidneys, depleting water from your body. This will, in turn, cause you to be dehydrated.
• Alcohol: Since alcohol is a diuretic, it will make you need to use the restroom more. Thus, you are losing water from your body. Too much alcohol will cause a hangover, leading to a headache, because of lack of water. If you do drink, try to drink water as well to keep yourself from a hangover later.
• Cured Meats: Because of the high amount of protein and salt in cured meats, your body will lose water. It is recommended to drink water along with your cured meats to ensure the salt does not dry up the water within you.
• Coffee: If you drink just one or two cups of coffee, you do not have to worry about it dehydrating you. However, if you drink a lot of coffee, it dehydrates you like alcohol does because coffee is also a diuretic. Plus, the caffeine is thought to speed up the process of dehydration.
• Soy Sauce: We all like to add a little soy sauce to our rice now and then, but it does contain salt, which will soak the water up from your body. In 2013, a girl almost died from drinking a quart of it and it gave her an imbalance of electrolytes, causing dehydration. If you use it a lot, though, you should drink some water along with it.
• Bouillon Cubes: Used for making soup, bouillon cubes contain a very high amount of salt, which aids in dehydrating you. Essentially, when it is used in soup, you are drinking flavored salty water. Even though water is used in the process of making soup, you will still need additional water to stay hydrated. If you are sick, you will want the extra fluids so water can replenish your body.
• Popcorn: High in sodium, popcorn can cause you to feel very thirsty. Many like to drink a soda with their popcorn, especially in the theater. Try to replace that soda with water or flavored water to gain some fresh water for your body.
• Fried Foods: French Fries. Cheese Sticks. Fried Chicken. If it is fried, it is going to dehydrate you. Fried foods and processed foods usually have a lot of salt, which can be over your daily intake amount. Avoid these foods or eat sparingly. Always replenish yourself with some water after eating these foods.
• Sugary Drinks: Many sodas or juices contain a high amount of sugar, which are acidic as well. While they may be tasty, they are sucking water right out of your body. In turn, all of your organs are working harder to process the sugars, and your body has lost water. Cut back on the sugary drinks, by including more water within your daily diet.

What Happens to Your Body without Water?

Dehydration will occur when you do not have enough water in your body. You need to replace the water throughout the day to keep your body functioning properly.

Some signs that you are being dehydrated include:

• Dry mouth
• Feeling tired
• Headache or dizziness
• Muscle cramps
• Dry skin
• Constipation

There are more signs if you happen to be severely dehydrated, such as:

• Irritability
• Sunken eyes
• Fast heartbeat
• Fever
• Little to no urine
• Low blood pressure

There are more signs, but those are the major ones. The major causes of dehydration are: frequent urination, sweating, vomiting, diabetes, and diarrhea.

Nobody is immune to dehydration and it can affect you more, and this is especially true for certain people like:

• The elderly
• Sick people
• Infants
• Diabetics
• Alcoholics
• Those with adrenal gland disorders
• Those with cystic fibrosis

The elderly are more likely to become dehydrated because as a person ages, the thirst mechanism in the body is not as strong. Therefore, they will lose water faster. If an elderly person has dementia, they will experience dehydration and the need to stay on top of their water consumption. Infants and small children are at risk of dehydration because their little bodies go through water faster, so they need to be sure to get water regularly.

While a person can live up to 3 weeks without food, the body can only go 3 days without water. Survival experts, stick by the Rule of Threes: You can live only 3 minutes without oxygen. You have 3 hours to find shelter in a harsh weathered environment. You can live 3 days without water, and you can live 3 weeks without food. There have been cases where people have lived a week without water, but those are rare. Since the body is nearly 70 percent water, you can see how essential it is for living.

Best Time to Drink Water

Believe it or not, there are times in the day that are better for drinking water, as well as a few guidelines that will help your body get all of the water it needs.

So, when is the best time to drink water?

• Drink 2 glasses of water upon waking up. This helps to wake up your internal organs and get them ready for the day.
• Drink 1 glass of water a half hour before any meal as it helps the digestion process.
• If you are taking a bath, drink 1 glass of water to keep your blood pressure down.
• Before going to bed, it is recommended to drink 1 glass of water for heart health. This aids in preventing a heart attack or stroke.
• Another trick is, after drinking the 2 glasses when you wake up, you can brush your teeth and eat about 45 minutes later. From there, eat your breakfast and do not eat again for another 2 hours. This helps water to process through your body more efficiently.

Best Ways to Drink Water

There are three great ways to drink water and keep yourself healthy:

• Drink at a slow pace. Keeping a steady pace when drinking water will keep you more hydrated than if you were to down a whole bottle in just a few moments. This is because your intestines can only take so much water at once. If water moves too fast, you will lose it through urination, instead of it being absorbed into your body.
• Drink water with some lemon! Lemon has many health benefits as you will see below. You will feel more energetic and your body will be able to digest food better. Using a water pitcher that has an infuser will allow you to infuse your water with whatever fruit you want and the fruit will pour into your glass with the water.
• Timing is key for drinking water, as we stated above. Knowing when to drink water will allow you to better absorb it giving you more energy and releasing more toxins. Drinking water is simple if you have some next to you at all times. You can use a tumbler and fill it wherever you need to, at school, at the office, or at home. Drinking as you eat will slow down the digestion process, as some people think.

Add a Little Lemon

Lemon is not only for enhancing your water with taste, but it can do wonders for your body. Here is how:

• Lemon keeps you alert and full of energy because it contains potassium. This helps nerve function and brain function, and it reduces stress.
• Lemon boosts your immune system with Vitamin C. This helps the body heal and helps to break up phlegm if you are sick.
• A little lemon in your water will keep you not only hydrated but will not hold onto fat cells. They also absorb nutrients.
• Since lemon has Vitamin C, your skin will produce more collagen, which keeps wrinkles at bay.
• Lemons have pectin fiber, which keeps your metabolism regulated. This can help you lost weight and curb craving.
• The liver loves lemons because it helps produce enzymes for your body. The liver works better and the bile helps in digestion. It also keeps toxins flowing out of your body by urination. Plus, lemons help bowel movement regulation.

Wrapping it up

Water is our life, truly. We need to take care of our bodies by drinking an appropriate amount each day. This lessens our risks of heart attacks, strokes, and sickness. It keeps your skin beautiful and helps boost your mood. Without water, we cannot survive. Hopefully, you have learned many things about water and can improve your daily regimen. Thanks for reading!

Hiking for weight loss is simply one of the most inspiring ways of getting into shape, and it is pulling many people, especially women, onto hiking exercise. This activity is one of the ideal approaches to reduce weight. Not exclusively do you burn a larger number of calories than you do when going for just a walk, but you get the chance to enjoy the excellence of the natural view where you are on the hiking trail.

Hiking can turn out to be considerably more than an activity you do with a specific end goal of losing weight – it can also become an obsession, or even a treasured exercise. Hiking activity is one of those exercises that completely can’t be overestimated with regards to weight reduction.

In this article, we will discuss the benefits of hiking over all other exercises as regards to weight loss and some vital tips on how to maximize your hiking activity in order to lose weight and get in shape. So read on!

Proven Benefits You Will Get from Hiking

Walking a mile wouldn’t burn a similar number of calories like running one, however turning into a runner is difficult and not for everybody. Some people may likely not enjoy running like some other people do, and that is the point hiking can be an extraordinary tradeoff between the two activities. Read on to know some essential benefits you will get from hiking activity:

Enhanced caloric burn

Burning calories is not the most critical thing with regards to exercise, yet it can still make a huge commitment to a weight reduction or maintenance plan. Hiking will burn significantly a greater number of calories every hour compared to walking. In light of the expansion in your heart breathing rates, the tough bit of hiking activity is comparative, from a calorie-use point of view, to that of a fairly-paced run.

It is a logical movement

Rationally it’s less demanding to motivate yourself while hiking compared to while running. In case you’re prepared to rev up your activity schedule, but running isn’t likely (regardless of whether because of an injury or absence of intrigue), then hiking is definitely an extraordinary option. In case you are planning on running eventually, hiking is likewise an extraordinary gateway practice as it will develop your cardiovascular wellness and fortify the muscles of your leg when you have leveled with your typical walking pattern.

It’s much easier to get to

Hiking activity can be performed anywhere there is a hill. You don’t have to head off to the rocky-mountains just because you want to hike, and for the tenderfoot, there are a lot of areas within a short drive that have sufficiently huge hills to get a similar physiological impact. For people who are unable to get a hilly area, hiking on a treadmill at a magnified incline will make the same experience, however we do propose getting outside.

It can be adventurous and social

If you dwell in an urban range, hiking can make for an extraordinary end of the week activity. You might need to get out some place with an astonishing perspective at the top or potentially bring friends and families along with you. The quest to be the number one at the top is an inherent inspiration and you will be encountering each other in another setting. Rather than sitting and watching TV together for a couple of hours, why not go on a hike and challenge your friends and family to inspire themselves in an outside setting (also the great benefits of natural air).

Hiking is a full-body exercise

In spite of the fact that the majority of the movement occurs starting from the waist, you can get your arms worked more in the event that you utilize trekking poles. Regardless of the possibility that you don’t, there will be significantly more pumping and swinging arm motion compared to with walking. Your main burden will be more connected to keeping your body stable while hiking over rougher areas, while the thigh, butt and calf muscles will burn some calories when you are done.

Your lower body will get to be distinctly stronger, more conditioned and strong with hiking compared to a less-varied walking pattern. And finally, since it’s harder cardiovascular workout, your lungs and heart will get an incredible benefit also.

Why Hiking Is an Ideal approach to Shed Unwanted Weights

As weight reduction, seems to be the major desire of most people, when it comes to body fitness, you might want to have a go at hiking for a simple approach to lose and keep up your weight and develop your physical wellness. The significant thing when it comes to hiking is that basically anybody can do it, it does cost much, and it gets you outside.

Hiking along with a pack works each major body muscle group, developing muscle tone, while enhancing your cardiovascular wellness. Though many folks just think you are building up your glutes and quads, hiking requires and builds up a solid feeling of balance and intense core muscles. As mentioned earlier, hiking with the use of trekking poles firms and tones your arms too.

One reason as to why hiking is such an incredible exercise is that it’s enjoyable to do. Exercising in the recreation center is so exhausting for such a large number of people, however, the fact that you can feel the mountain air or fresh forest makes hiking activity a great fun. You can even lose yourself in the magnificence nature around you, and you will nearly overlook that you are getting exercise.

As anyone might expect, you can wreck to 500 calories for each hour hiking, however you will need to walk entirely quick. Hiking at a rate of 4.5 miles for each hour will consume 500 calories, while hiking at 2.5 miles for each hour consume around 250 calories. Regardless of how fast you hike; you will be burning off those weight extreme heat while you move around the wonders of nature around.

If are tired of city life, hiking activity will offer you a reprieve from all the stress and noise around you. You can simply enter the isolation of nature, where there is only you and the lovely wildlife surrounding you. Regardless of whether you hit a climbing trail, climb up a mountain, or meander through a woodland, you’ll see that it’s quiet and extremely stress-less.

One major factor that makes hiking so useful for exercise and weight loss is that you are compelled to walk. On the off chance that you spend up to an hour hiking a distant far from your car, you will have to spend one more hour hiking straight back to where you pack your car. However, even if you did not make it to the highest point of the mountain or hike through every 40 miles of the trail, you will simply have to hike just to return to progress. Unless you stop within the first mile or somewhere in the vicinity, you will get great exercise and burn fat regardless of what you do.

The weight of your body and the kind of trail you pick decide the quantity of calories you consume while hiking. More difficult trails will prompt to more prominent energy use. By and large, a 200-pound grown-up will consume around 546 calories while on a hike for close to an hour. Though hiking activity burns less calories, and subsequently less fat, it helps you develop balance, adaptability and quality in the muscles of your legs and back. In the event that you convey a pack, hiking likewise helps fortifies your shoulders.

Hiking Versus Walking

Beside keeping up a spotless and sound way of life and eating the correct sort and amount of food, you have to likewise build your physical exercise if you are not kidding about getting in shape and holding weight down. Walking is thought to be the most famous exercise for individuals who need to deal with their weight. Notwithstanding, before leaving yourself to walking as your lone exercise, take a stab at contrasting it with hiking first. Here are the comparisons between hiking and walking:

Hiking burns calories speedier than walking

On an ordinary day, a man who has a weight of 130 lbs thereabout, hits the gym for 60 minutes in long, walking exercise on a treadmill. Even better, he would bring along his mp3, insert his headphones and do some lively walking for 60 minutes. This would consume roughly 295 calories. On the off chance that he walks any quicker, say, at 4.5 mph, he may consume about 372 calories.

The following day, he chooses to hike the trail. In an hour of cross-country hiking activity done on a normal pace, he will consume 354 calories. If he’s conveying a rucksack, it will attain up to 413 calories. In short, hiking burns a larger number of calories and at a speedier rate than just walking.

Hiking gives more chances to burn calories than walking

Walking the trail is as easy as it comes. Wear your walking shoes or boot, wear some good clothes for walking, bring along some water and also your mp3 with you, and begin to walk a generally straight and uncomplicated trail.

However, when it comes to hiking, you will definitely have more methods for expanding the rate at which your body consumes calories. Conveying a backpack alone will significantly accelerate the procedure. So does dealing with rough terrain, for example, climbing a mountain and hill trails, or even something as straightforward as attempting to pass over rocks.

There are some hiking tools and implements that will help you shed pounds and also make you less fatty and stronger. Backpacks and trekking poles are especially helpful with regards to working up the strength and endurance of your upper body.

Hiking is more enjoyable than walking

If you cherish nature and you desire to invest as much energy and time as you could in the outdoors, hiking is certainly the better choice. Walking could just take you to specific places, most likely very well-known places in the event that you have walked through them innumerable circumstances before. It turns out to be significantly all the more exhausting if all your walking activity is done in a recreation center. When you go on a hike, you will get nearer to nature and have an excursion of disclosure as you run over trails that are seldom taken.

Making Hiking a Weight-Loss Activity

Here are a few tips on the best way to make hiking an activity for weight-loss:

Make it a regular activity

For hiking to result into a noteworthy weight-loss approach, you have to make it a regular exercise – i.e. at least once in a week. Hiking usually makes the physiology of your body sensitive to it, in this way, making weight loss and metabolism quite easier.

Level up

Since weight reduction is connected to the intensity level of the hiking activity, go for harder hikes with lengthy trails. Increase the weight of your backpack. Carrying full backpack even while on a day-hike isn’t cool enough — it’s likewise healthy. Given of course that you are carrying your backpack in the proper way. In any case, going for a harder hiking trip may be more advantageous: a few studies have proven that you will keep on burning more amounts of calories even after a powerful activity.

Accompany it with other aerobic exercises

Number 3 is the enchantment number of minimal recurrence of aerobic exercises each week. So in case you are hiking on Saturdays, perform that swim or jog on Tuesdays and Thursdays. Tune in to your body — you need to likewise abstain from workaholic behavior yourself.

Consume simply enough trail food

Most hikers are amped up for trail food, yet in the event that you eat excessively, you may even put on weight from hiking! There are some trail bars that have 300 calories or considerably more, and in case you are eating chocolates, treats, that is a great deal! In the event that you truly need to eat something while on the trail, opt in for healthy options, such as celery sticks, carrot sticks and zucchini cuts. Fruits must also be eaten with some restraint.

Abstain from drinking in the campground

Alcohol, besides being a wellspring of hangovers, is additionally a wellspring of calories. One jug of Red Horse, for example, has 220 calories — 10 percent more than one rice cup! If you are unable to do it, then ensure that you drink modestly.

Don’t fix your calories burned with an overwhelming post-climb dinner

Justifiably, there is much motivation to celebrate after finishing a hike. Nonetheless, you will be neutralizing the weight-loss in the event that you will eat excessively. It’s alright to eat more — but concentrate more on the protein and the vegetables, which you probably didn’t have a lot of amid the climb itself. With respect to the carbs, if you have been eating a large portion of trail meals and having overwhelming camp dinners, don’t eat excessively. Avoid the extra rice.

Maximizing Your Workout

One of the things that makes hiking a great activity is that it needs no special athletic aptitude. If you can easily climb a staircase, that means you can hike. Obviously, the simplicity of beginning doesn’t mean that there isn’t an approach to hike more viably. To get the greatest advantage from your exercise, keep the following tips in mind:

Slow down

Plan to hike at a direct pace for a lengthy time frame, rather than walking as quick as possible. In case you are not ready to easily address a friend in full sentences, then you are really pushing yourself.

Embrace the evolving weather

For whatever length of time that it is not frosty, you can securely climb year round. However, hiking in the cold weather can enhance your calorie burn by roughly 50%. Indeed, even simply hiking on a blustery day will enhance your calorie burn by up to 5% because of the wind resistance.

Hike through the trail less traveled

Hiking on sandy paths or trails burns a larger number of calories than adhering to cleared regions because of the exertion required to impel your body forward on rough terrains.

Consider investing in hiking poles

In case you are on a financial plan, it is secure to hike with just a decent pair of shoes or boots and a bottle of water to enhance hydration. However, in case you’re not kidding about getting fit as a fiddle, consider grabbing a couple of hiking poles for trekking. These adjustable poles help to appropriate your energy utilization, enhance your endurance and provide your arm with an extra workout.

Monitor your progress

Fitness tracker tools such as Fitbit can be superb devices for assessing your hiking progress, since they display detailed information with respect to every day’s physical movement. Taking a look at the numerical proof of your change can help give you the inspiration you require to adhere to a consistent exercise schedule.

Concluding Thoughts on This Topic

In case you are attempting to build up a long-term weight reduction plan, or you are simply keen on investing more of your time outside, start planning on embarking on more hikes. You will encounter first hand the means by which hiking burns a large number of calories than the recreation center!

Hiking is absolutely the best choice for all around physical wellness, and in addition, it has the benefit checking through one’s mental wellness, as well. All aspects of the body, every joint and muscle, gets worked up while calories are burned up at a faster rate.

Bringing you nearer to nature while performing all these will likewise deal with your emotional balance, helping you to maintain a strategic distant from the diversions of your monotonous routine that, normally, are the primary things that prevent you from taking proper care of your weight, health and body.

Has hiking been able to fulfill your desire to lose weight? Have you been able to burn more calories by hiking? Let us know by leaving us a comment below.

When it comes to losing weight, hiking is one of those outdoor activities which you can’t underestimate . Even though there are actually numerous kinds of exercises which can help you burn calories and lose weight, however hiking still remains the perfect example to get you back in shape and fitness.

The question that most people often asked is how many calories can be burn through hiking, and of course the health benefits associated with hiking?

You should always remember that the ultimate workout is not on the treadmill, air-conditioned studio, or your gym – it’s in the great outdoors! According to experts, when you go hiking, you hit your muscles from different angles and engage the muscles you often miss when in the gym such as the thighs, your back, and the deep core muscles.

Additionally, the trail offers some challenges that will help you exercise and burn calories, such as ditches to avoid and logs to climb over. As a result, hiking can provide results that are similar to most grueling boot-camp activities.

Engaging in outdoor activities is also excellent for your brain. A study reveals that just about 5 minutes of activities in the natural environment can boost your mood. This makes a lot of sense: a lush scenery is more inspiring compared to a gym television program.

Research from the University of Kansas and the University of Utah found that hikers scored fifty percent better on their creativity test after they had spent a few days in the natural environment, disconnected from any electronic gadgets.

According to scientists, the mind can relax away from the tablets and cell phones, freeing up your imagination. Therefore, any individual at fitness level can take part in Mother Nature’s gym. If you are capable of climbing a flight of stair, then you can hike.

Steps to follow when you go hiking to burn calories and increase your fitness

You should follow several steps if you wish to burn calories and increase your fitness during hiking trip.

Find a great trail

There is a number of useful website available online that can pinpoint some of the best places to go for a local hike. Therefore, you can search for a hiking location near you or outside your town using the online tools. You can search hiking sites using the zip code. Just make sure you know what you expect your trail to have.

Read their detailed information such as the length of the trail, the scenery you’ll see and the trail’s difficult levels as there are simple, moderate, and difficult trails. Alternatively, you can stop by a local outdoor or hiking shop and inquire about the best trails in your area.

If you are a beginner, make sure you go for an easy hike but make it challenging. What’s impossible is making a strenuous hike easier.

Get in good form

As is the case with any other sport, you want to protect yourself from injury and obtain the most efficient workouts. When you are on flat stretches, walk like a proud individual – relaxed and shoulders pulled back, spine in line and your chest leading, not the knees.

When on the downhill, minimize your stride length so that the slope can be more manageable. When you come across a monster climb, squat slightly to get a better balance. Make sure not to walk around hunched over as this could strain your back and expose the knees to injuries, especially if you are hyper-flexing them.

Despite the amount of fun you are having, make sure you take a few breaks whenever you get tired. Also, remember to keep downing water.

Reduce pace!

You don’t have to go very fast to ramp up results or tackle insane inclines. In fact, it is agreed that if you are a novice, it’s better to take on trails that have a few smaller hills and moving at a slow pace. This means that you will be putting in the same amount of energy you use when in a slow jog.

When hiking, you should be in a position to speak comfortably using complete sentences without having to struggle for breath. That way, you will be able to last and remain within your fat-burning zone. When you move at a slower rate for an extended period, your body burns more fats as compared to carbohydrates. With time, you’ll lose faster.

Remember not to blow through the downhill as this requires the body to work harder. When taking the downhill, your body is engaged in a plod-stop-plod-stop rhythm. That way, your body muscles must conspire to stop you, making the whole process more challenging and an excellent calorie burner.

Boost the burn

For you to enhance the benefits of your fitness during a hike, you need to undertake other activities within the hike. Jumping on and off tree stumps, lunging up slight inclines, squatting for sixty seconds and repeating the process several times can help boost the burn.

As you are walking, you may press the arms overhead, bring your elbows down your sides, repeating as you walk. Doing acts such as these will help in boosting your workout’s intensity, firing up your fat-melting burner. After you are through with these exercises, continue walking at a moderate pace.

That way, you’ll be able to burn about 25 percent more calories. What’s more, doing some extra exercises when hiking will bump up your burn to 600 calories an hour. This is yet another reason why you need to head for the hills!

Factors that influence the amount of calories you burn

Hiking is an excellent way to get in shape by losing weight. Whether you partake in daily walks in the nearby park or engage on trips to the mountains, outdoor activities will make it possible for you to burn calories and gain muscles. However, some factors will influence the number of calories you will burn.

Body Weight

Generally, the amount of calories you will burn when hiking depends on your body weight. A 160-lb individual will burn about 430 to 440 calories in a span of an hour.

A 200-lb person will burn about 550 calories in an hour of hiking. Therefore, the heavier you are, the more the calories you will burn in one hour of hiking.

Pack Weight

You should also know that the amount of calories you burn depends on whether or not you are carrying a backpack. If you have one with you, the weight of the pack also affects the number of calories you will burn.

When you carry a light load such as the day pack, you will burn about 50 to 100 more calories in an hour than without a load. If you have a heavy load, such as backpacks for extended trips, you’ll burn about 200 more calories in an hour.

Intensity

In a study conducted by the American Council for Sports Medicine, researchers discovered that a high-intensity exercise increases the number of calories you will burn even after you are through with your activity. When hiking at a high intensity for about 45 minutes, you will be able to burn an extra 190 calories later during the day.

A strenuous hike increases your metabolism, and the extra burn takes about 14.2 hours to complete once you are done with hiking. This can even continue through the first three-and-a-half hours of sleep.

Terrain

The extent of the terrain also plays a significant role in determining the number of calories you burn during a hike. Since terrains vary significantly, it’s not possible to tell how hiking in a particular area will alter the number of calories you burn. For instance, you can burn more calories when walking on a rocky, flat ground as opposed to a flat, grassy land.

Nonetheless, you will even burn more calories when you walk uphill on grassy terrain as opposed to a flat rocky terrain. Ideally, you burn more calories in a challenging terrain.

Summary table

The table below provides information on the number of calories you burn for specific activities per hour for body weights of 205-lb, 180-lb, 155-lb, and 130-lb. The calculation used are based on the result from a research data conducted by the American College of Sports Medicine.

HOW HIKING BLASTS CALORIES

Walking a mile will not burn the same amount of calories as running, but becoming a runner is challenging and not for every person.

This is true because many have tried running and failed the first times. Not everyone is going to feel the pleasure in running as is the case with others, and that’s where hiking comes in. Here are some of the most important benefits you’ll get from hiking:

Increased levels of caloric burn

Although many believe that burning calories is not a priority when it comes to exercising, it’s important to know that this process makes a significant contribution towards weight reduction.

Hiking will burn a lot of calories per hour as opposed to walking. Judging by the increase in breathing and heart rate, the uphill section of hiking is the same to a moderately-paced run, from the perspective of calorie expenditure.

It’s a logical progression

Psychologically, it’s simpler to push yourself during a hike than it is when running. If you want to rev up your workout routine, and running is not on the list due to lack of interest of injuries, then hiking can be an excellent alternative. This is a perfect gateway exercise as it helps in building cardiovascular fitness as well as strengthen your leg muscles.

It’s an easier outdoor activity

The best thing about hiking is that you can do it anywhere there’s a hill. You don’t have to drive to the Rocky Mountains for a hike. What’s more, novices can undertake their hiking trips in areas with small hills to give them the same mental effect.

If you are not able to access a hill, using a treadmill at an exaggerated incline will produce a similar effect, although it’s highly recommended you get outside.

Hiking can be adventurous

If you reside in the urban areas, hiking can be a great weekend activity. Make arrangements to go somewhere with hills and a fantastic view, and don’t forget to take your friends with you. Questing to get to the top first will create motivation as you experience each other in an entirely different setting.

Instead of remaining inside to watch a movie, it’s more challenging to embark on an outdoor hiking expedition. Additionally, this activity will help burn calories and keep you in shape.

Hiking is an excellent workout

Although a significant part of the motion takes place from your waist down, the arms can also get involved when you use trekking poles. Even when you don’t, there’ll be so much pumping and swinging arm movement than with walking.

The core will be engaged more, and your body will stabilize when going over rough surfaces, while the thigh, calf, and butt muscles will be burning when you are through.

The lower body will be stronger, muscular, and more tone with hiking compared to walking. Finally, since it’s a challenging cardiovascular work, the lungs and heart will also benefit from it.

How to get going

Grab a pair of boots with excellent grip and ask a friend to come with you. Find some hilly terrains in your local area. The trails don’t have to be complicated. Make sure you carry your cell phone and some water to keep your dehydration in check.

Begin with something smaller and assess your feelings about the exertion. If you find the activity fulfilling and you would like to push yourself further, you should prepare yourself for something more challenging.

Once you are comfortable keeping up with the pace, and after you have built up you stamina to attempt something riskier, you’ll have to plan more. Challenging hikes require additional time and money, but it beats a weekend on the couch, or doesn’t it?

Hiking is about getting out and experiencing nature. If you are new at this, make sure you begin with a pre-arranged group. There are numerous hiking groups within your area of residence. All you need to do is ask around or search the internet to see the options available to you.

There are some outdoor gear you will need to have with you when you are out hiking. These are:

• Hiking boots
• A moderately-sized backpack
• Cell phone
• Water and food
• A first aid kit
• An emergency rain poncho
• Camera
• Sunscreen
• A hat

• Bear spray for self-defense
• Sunglasses
• Extra socks
• Replacement shoe laces
• Water filter
• Mosquito repellent
• Emergency fire-starting tools
• A flashlight
• A toilet paper (just in case)

Do not forget to dress comfortably. Also, you need to remember that higher elevations are usually colder, and in other cases, the terrain may be covered with snow. Therefore, it is important to know your trail and mark the season for the hike.

In conclusion

In as much as hiking is a leisure activity, it’s also an excellent way to burn calories and reduce weight. When embarking on a hiking mission, make sure you have everything planned out. Pick the right group with similar hiking objectives.

Going on a hike as a group, or with someone you’re close to will give you the motivation you need to keep moving. In the end, you’ll end up with many great stories to share. Remember, hiking is not a race. Enjoy it as much as you can and while at it, enjoy the scenery as well.