How to Stay Hydrated:
The most important thing we can tell you about is how to stay hydrated: Don't wait until you feel thirsty because by then you're already dehydrated. Hotter temperatures and increased levels of activity call for increased intake of fluids.
Here are a few other tips to follow:
- Set your watch to beep every 15 to 30 minutes to remind you to take in gels or liquids that can be quickly converted to energy. This will help maintain energy levels and help keep you from hitting that proverbial "wall".
- The body loses 64-96 ounces of water per hour during high intensity activities (hiking, skiing, running, cycling, and showshoeing). To stay hydrated, athletes should use Ultimate Direction activity-specific hydration products to drink at least 8 ounces of water every 15-20 minutes.
- Constant hydration keeps a person in the peak operational zone and reduces the involuntary wear and tear of exercise under stress. As a result they race and train, recover faster and are more comfortable. Our packs category offers several packs to meet the needs of intense training sessions.
Hydration Guidelines for Exercise Lasting Less than One Hour:
- Drink adequate fluids throughout the day, and consume approximately 16 ounces of water during the 2 hours prior to exercise.
- Fluids should be kept at a cool temperature (between 59° & 72° F). That's why Ultimate Direction offers an insulated reservoir pocket to keep liquids cool.
- Use a hydration system, such as an Ultimate Direction sports bottle, or reservoir that allows one to drink easily while exercising.
- Consume approximately 16 ounces of water for every pound lost during exercise (acute shifts in body weight during exercise indicate fluid loss).
- It is the position of the American College of Sports Medicine that adequate fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in regular physical activity.
We recommend the following amount of fluid based upon the duration of your activity:
- 20-32 oz. of water for 0-1 hour
- 20-56 oz. of water for 1-2 hours
- 40-48 oz. of water for 2-3 hours
- 64-98 oz. of water for 3-4 hours
- 128 oz. of water for 4+ hours
Cleaning Our Bottle and Kicker Valve Cap
If the bottle is used for anything other than water or if it needs a cleaning, the bottle is dishwasher safe (top rack) – or wash it with warm, soapy water. Be sure to rinse it thoroughly if hand washing. The Kicker Valve cap should be washed in warm, low-suds water. Be sure to rinse the cap thoroughly as well. To remove a funny taste, wash the bottle with a baking soda solution or with lemon juice.
Cleaning Our Reservoir
If the reservoir is used for anything other than water or if it just needs a cleaning, wash it with warm, soapy water. Rinse it thoroughly and hang it upside down to dry. The Roll-Top can be rolled back to create a larger opening for faster drying. To remove a funny taste, wash it with a baking soda solution or with lemon juice. A word regarding iodine: iodine used to purify water will leave a red tint in the reservoir. This does not affect performance.
Filling and Sealing Our Reservoir
- Peel back the hook and loop flap at the top of the reservoir. Unroll the urethane neck. Fill the reservoir to the base of the neck.
- Supporting the reservoir on a knee or a flat surface, tightly roll the neck toward the back of the reservoir.
- Fold the hook and loop top flap over the rolled-up neck, making sure it contacts the hook and loop patch.
- To eliminate fluid slosh, hold the reservoir upside down and suck all the air out via the valve.
How to Prevent Freeze-Up with a Reservoir
To help prevent valve freeze-up in a reservoir hose, store it with the valve up. The insulated hose and insulated contoured hydration pocket included with all Ultimate Direction reservoirs will help in cold weather. Keep water flowing to prevent the hose and valve from icing up. Just keep drinking. Then blow back through the valve to force the water back into the reservoir where it's less apt to freeze. Wear one of the flat packs under clothing to keep the fluids insulated. Run the tube under the arm and through a jacket for additional prevention.
How Should a Pack Fit?
A waist-mounted pack should ride comfortably on the hips. For back-mounted packs with a shoulder harness, loosen the shoulder straps and fit the pack's hipbelt first. Then adjust the shoulder straps until the pack feels snug, but not tight. For packs with the adjustable TorsoLink® Suspension System, the base of the TorsoLink® Suspension System should be several inches below the back of the neck and the sternum strap should be positioned a few inches below the front of the neck.