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.