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.

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.

How the 3-Day Led to a Path of Purpose in Cancer Research

Taylor & Cliff

When Taylor M. was a young girl, her family would drive from Orange County to San Diego to cheer on her grandfather, lovingly known as “Poppy,” as he walked in the Susan G. Komen 3-Day®. What began as a family tradition soon became a source of inspiration that would shape Taylor’s future.

“My dad and my poppy would always tell me, ‘If you find a job that you love, then it’s no longer a job,” Taylor, now 29, recalled. “And I have remembered that ever since.”

Taylor’s grandfather, Cliff M., has been a fixture in the 3-Day community since 2002. He formed his team, Cliff’s Crew, after his dear friend, Betty Lou, died from breast cancer. Over the past 20 years, Cliff’s Crew has walked in honor of friends, family and the promise to keep walking until the cures for breast cancer are found.

“My grandfather has had friends and family affected by breast cancer and they have motivated him to support the 3-Day for the last 20 years,” Taylor explained. “I saw that growing up, and there really wasn’t anything else that could have motivated me more.”

In 2012, Taylor, then 16, joined the 3-Day for the first time. She walked alongside her grandfather to honor her Aunt Donna and her great-grandmother, both breast cancer survivors. Since then, the 3-Day has been a family affair, with Taylor, her dad, mom, sister and Poppy walking and supporting each other through the years.

When Taylor began college and pursued a demanding degree in medical physics, she stepped away from walking the 3-Day for a few years, but she never left the cause. In 2016, she returned to honor Heather, a beloved member of Cliff’s Crew, who died from metastatic breast cancer.

“That year was incredibly emotional. Heather passed away before the walk, and it was very hard,” Taylor said. “But it was also very heartwarming. We got to see so many people come together to support one of our own.”

That same year, Cliff’s Crew raised a record-breaking $160,000. Since 2005, the team has walked with heart and purpose, raising more than $1 million for breast cancer research. This year marks the team’s 20th anniversary.

Today, Taylor is a third-year PhD student at MD Anderson Cancer Center in Texas, one of the top cancer centers in the world. Her work focuses on the long-term effects of radiation therapy in childhood cancer survivors, especially how treatments may increase breast cancer risk later in life.

“The 3-Day has given me so many memories, but it also gave me direction and a purpose,” Taylor said.

Taylor received the 2024 Career Development Trainee Award from St. Jude Children’s Research Hospital and was awarded second place at the Early Career Investigator Symposium hosted by the 2025 Southwest Chapter of the American Association of Physicists in Medicine. In May, she presented her research at the 2025 European Society for Radiotherapy and Oncology annual conference in Vienna, Austria.

After she receives her PhD, Taylor plans to complete a residency and pursue a dual role in the medical field of treating breast cancer patients in clinic and conducting survivorship research.

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While Taylor’s schedule doesn’t always allow her to walk in the 3-Day every year, she remains closely connected to the community and her grandfather is deeply moved by everything she’s accomplished.

“We didn’t realize the 3-Day would make such an impact on Taylor’s life choices, but it did, and we are so proud of her,” Cliff said.