Hydration and Physical Activity Tips for the 3-Day Community

National Hydration Day, observed every June 23, is a timely reminder of just how essential water is for overall health and well-being. For those who are navigating a breast cancer diagnosis, or life after treatment, staying well-hydrated coupled with physical activity is vital in the healing and recovery process.

At the Susan G. Komen 3-Day®, hydration is a top priority for the Pink Bubble community. Walkers are encouraged to drink about 4-5 ounces of fluid per mile, alternating between water and a sports drink to help maintain sodium and electrolyte balance.

Kirstin B., a registered nurse and medical crew volunteer, sees firsthand how dehydration affects participants.

“We often treat walkers for headaches, dizziness and digestion problems. All signs of dehydration,” Kirstin said. “We usually start rehydrating patients at the 3-Day with water or Gatorade, but sometimes IV hydration is needed. It’s critical for participants to be drinking a lot of water while walking during the event and while training.”

According to the Centers for Disease Control and Prevention, staying well-hydrated helps reduce the risk of developing kidney stones, urinary tract infections and constipation, and supports improved digestion, better sleep and energy levels.

So, how much water should you be drinking?

Hydration supports every system in the body, from digestion to blood circulation and brain function.

Daily water needs vary based on factors like age, sex, pregnancy status, activity level and breastfeeding status. The CDC recommends speaking with your doctor to determine the right amount for you.
You can also boost your hydration with water-rich foods including lettuce, cucumbers, watermelon and celery.

Just as hydration is important, physical activity is a powerful tool for your health. It helps maintain a healthy weight and lowers the risk of heart disease, stroke and diabetes. In the breast cancer space, research shows that women who exercise regularly have a 10%-20% lower risk of breast cancer than women who are inactive. This benefit applies to both premenopausal and postmenopausal women.

Research also shows breast cancer survivors who are more had better survival. For example, one study found that physical activity equal to a 30-minute brisk walk several times a week improved survival.

Whether you’re training for the 3-Day or looking to improve your overall wellness, staying hydrated and moving your body are two of the most powerful habits you can do for your health. Start today by setting a daily hydration goal and taking a short walk.

Tips to Stay Hydrated:

Drink 64 oz. (8 cups) of water the day before a walk
Drink 16 oz. (2 cups) of water before walking
Carry a refillable water bottle
Add lemon or cucumber slices to flavor your water
Choose water over sugary drinks
Drink a glass of water before each meal or snack
Rehydrate after a walk or exercise with both water and electrolytes
Remember you may need to drink more fluids in hot or humid weather

Statements and opinions expressed are that of the individual and do not express the views or opinions of Susan G. Komen. This information is being provided for educational purposes only and is not to be construed as medical advice. Persons with breast cancer should consult their health care provider with specific questions or concerns about their treatment.

Dennis’s Story of Survival and Service

Dennis and his wife, Elaine, at the 2024 Susan G. Komen 3-Day.

When Dennis S. was 42, he faced something no husband or father expected: a breast cancer diagnosis.

“I started noticing nipple discharge,” Dennis recalled. “That was in 1993, and it went on for almost two years before I did something about it. I was playing basketball a lot and when I’d take an elbow to the chest, they’d start to weep and wet my shirt.”

His doctors initially thought the symptoms Dennis was experiencing might have been a hormonal issue and referred him to an endocrinologist. But when that was ruled out, Dennis was examined by another physician who discovered a lump and ordered a mammogram and then a biopsy.

“At that time, my doctor was a young guy in his thirties. I was his first male breast cancer patient,” Dennis, now 74, said. “We were both shocked.”

Dennis underwent a mastectomy but was fortunate not to need chemotherapy or radiation. After surgery, Dennis chose to keep his diagnosis private.

“I didn’t even tell my closest friends,” he said. “And I never took my shirt off at the pool. I’d say it was because I had red hair and burned easily. I think part of it was, if a woman saw me, I didn’t want my scar to make her feel uncomfortable.”

Several years later Dennis’s wife, Elaine, connected with the Susan G. Komen 3-Day®. She was looking for a meaningful cause to support and signed up to walk in the Twin Cities. Dennis said he dropped her off at the 3-Day and picked her up when it was over.

“After the walk, she was so excited and effusive,” Dennis said. “She told me about her experience and about the route safety guys on their bikes and motorcycles. She said, ‘You’ve got to join.’”

An avid cyclist, Dennis was intrigued. He said he wasn’t sure how to get involved so he went out of his comfort zone.

“It was hard to break into that group because they had their usual team of people. So, I decided to play the ‘survivor card’ and told them I was a breast cancer survivor. Well, that worked,” Dennis chuckled. “And they said, ‘We’d love to have you!’”

That moment in 2012 was the start of Dennis’s connection to the 3-Day community. He still rides with the Route Safety team to help keep walkers safe, but this year he is taking time off to recover from two knee replacements. Dennis has found another way to support the 3-Day though. Since retiring, Dennis and Elaine spend the winters living in an RV resort in Arizona. Dennis offers free bike repairs to his neighbors and asks for donations to the 3-Day instead of payment.

“For a long time, I hardly told anyone of my history with breast cancer. It wasn’t like I was embarrassed, I just thought no one needed to know,” Dennis said. “Now I share it because other men need to know that they can get breast cancer, too.”

3-Day Summer Training Tips

Training for the Susan G. Komen 3-Day® might not be the first thing on your to-do list this summer, but if you’re gearing up to take on the challenge, the warmer months are a great time to build up your stamina and spirit. Walking up to 60 miles over three days is no small feat, and neither is training in the summer heat.

To help you walk strongly and safely, we’ve rounded up some smart, simple tips.

Don’t underestimate the sun’s rays (especially on cloudy days). Apply broad-spectrum sunscreen (SPF 30 or higher) every time you train and reapply when needed. Don’t forget to cover your ears, lips and any exposed parts of your scalp (better yet, cover your head with a hat). Sunglasses can be helpful, too.
Even if you don’t feel thirsty, drink LOTS of water and rotate in a sports drink for electrolytes while you train. Drink more fluids than usual and start hydrating the day before you plan to train.
When you’re on a walk this summer, dress in moisture-wicking, breathable fabrics like bamboo fiber, spandex or nylon. These materials help regulate your body temperature and reduce chafing. If you can, wear light-colored clothing to help you stay cool.
Walking during early morning or late evenings is cooler and gentler on your skin. Look for shady parks and tree-lined trails to walk instead of blacktops or sunny sidewalks. If you can’t find any shade, bring a UV umbrella on your walk.
Listen to your body and its’ warning signs while training. If you start to feel dizzy or nauseous, or if you get a headache, stop walking and get to a cooler area to rest.
When you’re out training, always remain alert and be aware of your surroundings. Try not to walk alone, but if you must, tell a family member or friend where you’ll be walking and make sure your cell phone is fully charged.

With the right mind-set and preparation, training in the summer can be manageable and fun! Stay focused and cool, and remember, every step you take during the 3-Day season brings us closer to a world without breast cancer.