Hello Trekkies!

We just wanted to pop in and check in with you all. We have been on a bit of an impromptu hiatus, and it's likely to continue for a little while longer. It has been such a bustling time of year, and although we had full intentions of keeping on with our regular podcasting schedule, the reality has altered those expectations.

It has always been important to us that the content we provide for you is the best quality we can manage, and we unfortunately haven't had the time to dedicate to make sure that what you listen to has value.

But even in our absence, please know how much we love and appreciate each of you for continuing to tune in!

We have some fun topics waiting in the wings, and we will be back when we're able to do them justice.

BY the way, for those of you who have been listening as we discussed the much anticipated Ozarks Mountain Challenge, we are happy to report that we both conquered Mt. Olympus!! Those green hats are everything we'd dreamed they'd be.

Until next time, happy Summer! Stay cool, and don't forget your tick checks!

Team Struggles is THE VIBE for this episode.

Disclaimer: our precious Michael got lost in the woods without his ten essentials, so he was unable to join us for recording, and the audio is not what it usually is. We did our best, but this one is probably better suited for headphones than car speakers. Just settle in, our dears, and visualize that you have called us to chat, and the connection is questionable, but our dazzling personalities keep you on that crackly line.

Katy is in the hot seat today as Sam asks 21...or maybe 23? very fun questions that cover everything from coveted gear, bucket list hikes, current favorite snacks, the songs that hype us up, and what we begrudgingly admit to loving about ourselves.

Is Team Giggles back full force, or is it mania?

We hope you enjoy this episode, despite the audio snafus. We sure did!

Did you know that's how you spell snafu? Did you know that a snafu is "a confused or chaotic state: a mess."? If you look it up, the photo of two women attempting to record a podcast is NOT us.

As always, thank you for tuning in! We're sorry. You're welcome. We love you. Come back.

And for our Active Aprilers: Keep going! You got this.

Send your love letters, hate mail, hype songs, questions, suggestions, threats, and detailed analyses of what we should be doing differently to:

highwatertrekco@gmail.com

Follow/Stalk us on:

Instagram @highwatertrekco

Facebook @highwatertrekco

Join Active April and make it Active Whenever I Want: HERE! Join HERE!

Theme song "Ozark Stomp" by the talented Peter J. Lehman. Find the full version of the song on his latest album, "I'm Done Hiding", by clicking HERE

Stay up to date with what he has going on by following him on his socials:

Facebook @peterjlehmanmusic

Instagram @peterjlehmanmusic

TikTok @peterjlehmanmusic

Highwater Trek Co is on a mission! Join us for today's episode as we are preparing for 9 ascents up Mudlick Mountain in the upcoming Ozark Mountain Challenge, taking place May 4th in Missouri's own Sam A. Baker State Park. Our hosts describe their individual training approaches to the almost 8000 foot climb, and discuss the work required to feel ready to conquer those 17 uphill miles. We also share our excitement for the wonderful energy and connections sure to be found at the challenge itself!

Check out the Ozark Mountain Challenge HERE

Our Active April Spring Challenge has only just begun! Sign up anytime and receive a free activity log to help you keep track!

JOIN THE CHALLENGE!

You can also send questions, comments, suggestions, threats, or love letters to:

highwatertrekco@gmail.com

Follow us on:

Instagram @highwatertrekco

Facebook @highwatertrekco

Theme song "Ozark Stomp" by the talented Peter J. Lehman. Find the full version of the song on his latest album, "I'm Done Hiding", by clicking HERE

Stay up to date with what he has going on by following him on his socials:

Facebook @peterjlehmanmusic

Instagram @peterjlehmanmusic

TikTok @peterjlehmanmusic

Team Struggles is back to tell you all about our Spring Challenge for 2024: Active April!

Join Sam, Katy, and a very hungry dog who hasn't learned to chew with her mouth closed for this shortie episode. It's chock-full of giggles and nonsense before we finally get to the point--which is to tell you all about the Active April Challenge and the reasons behind the challenge being crafted in the way it is.

Starting April 1st (no fools), we'll be challenging ourselves AND YOU to 150 minutes of moderate-intensity hiking (or preferred activity) per WEEK. That's only about 21 minutes a day, Trekkies. We believe in you.

Sam talks us through the mental health benefits of time spent out in nature, and Katy gives a rundown on the benefits of cardiovascular activities for our bodies, and what exactly "moderate" means.

This challenge unites the practices of nature-time and aerobic exercise into a league of extraordinary benefits, and the result is a big ol' double dose of goodness for our whole ass selves.

JOIN THE CHALLENGE!

You can also send questions, comments, suggestions, threats, or love letters to:

highwatertrekco@gmail.com

Follow us on:

Instagram @highwatertrekco

Facebook @highwatertrekco

Theme song "Ozark Stomp" by the talented Peter J. Lehman. Find the full version of the song on his latest album, "I'm Done Hiding", by clicking HERE

Stay up to date with what he has going on by following him on his socials:

Facebook @peterjlehmanmusic

Instagram @peterjlehmanmusic

TikTok @peterjlehmanmusic

Other links:

The Nature & Mental Health Episode

"Increased Physical Activity Associated with Lower Risk of 13 Types of Cancer"

Welcome to the Highwater Trek Co podcast, where our hosts discuss all things backpacking plus more! Get to know the humans behind Highwater in today's episode, as Katy asks Sam 21 random questions related to hiking, and offers her own replies in return. Join us for this easy going episode as we consider our preferences and contemplate pet peeves pertaining to time spent on trail. And somehow along with footcare advice and satisfying trail snack ideas, we reveal glimpses of hopes and plans for the future. Do we get off topic and ramble at times? Yes. Has Sam already changed her mind about her answers in the short span of time since recording? Also yes. But at the end of the day, "We get to do this!"

What type of wild animal would you prefer to be mauled to death by?

Let us know!

Send your love letters, hate mail, words of advice, etc., to:

highwatertrekco@gmail.com

Find and follow us on:

Instagram @highwatertrekco

Facebook @highwatertrekco

Check out the Ozark Mountain Challenge HERE--please consider joining in the fun!

Theme song "Ozark Stomp" by the talented Peter J. Lehman. Find the full version of the song on his latest album, "I'm Done Hiding", by clicking HERE

Stay up to date with what he has going on by following him on his socials:

Facebook @peterjlehmanmusic

Instagram @peterjlehmanmusic

TikTok @peterjlehmanmusic

Sam and Katy are back in the hot seats.

Yes, actual hot seats as the sun pours through the windows on an unseasonably warm February day, sweating away as we dust Michael off and try to remember how to record a podcast. It's been a hot minute. And that is the last of the heat jokes.

Join us as we talk about where we've been, what we've been doing, why we aren't the same people, and what some of our hopes are for the future of this podcast and beyond!

We have grown, we have evolved, and you best believe we have big voluptuous dreams, baby.

We hope you'll join us on this journey. To everyone who has continued to listen: Thank you! We're sorry, you're welcome, and we love you. We can't promise you perfection, but we can promise you that we will always be striving for progress, authenticity, and connection in this corner of the world. Let's go!

Send your love letters, hate mail, questions, comments, suggestions, or detailed descriptions of your blisters to:

highwatertrekco@gmail.com

Find and follow us on:

Instagram @highwatertrekco

Facebook @highwatertrekco

Check out the Ozark Mountain Challenge HERE--please consider joining in the fun!

Other Links:

Camp Wyman

wildHERness

Theme song "Ozark Stomp" by the talented Peter J. Lehman. Find the full version of the song on his latest album, "I'm Done Hiding", by clicking HERE

Stay up to date with what he has going on by following him on his socials:

Facebook @peterjlehmanmusic

Instagram @peterjlehmanmusic

TikTok @peterjlehmanmusic

My, what a lovely day…

The windows are open and the skies are noisy.

Join us, (Sam and Katy, in case you’re new here) at the creaky farm table once again for a chat about what we have going on in our lives and why…

We’re taking a break!

The wind joins us with gusto, a helicopter with no chill eavesdrops, and a new cat friend is eager to show off her bell ringing skills and voice occasional opinions.

Sam talks about her upcoming classes as she embarks on the next part of her educational journey—a masters program in counseling! The syllabus is a thing of beauty, as are her dreams and determination as she buckles in for this new expansion in her life and knowledge.

Katy and her anxiety talk about their impending international adventure with Mama trekkie to France/Spain, where 491 miles of the Camino de Santiago await their blissfully unaware feets. Will they make it? They don’t know, but they do know there’s a fountain of wine calling their name, and very likely some delicious cheese.

We are going to miss you all during this hiatus but rest assured, WE WILL BE BACK. So hold off on that sigh of relief and take this time to mentally fortify yourself for our return this fall.

As always, thank you so much for taking the time to listen. We appreciate all of you.

Thank you! We love you. We’re sorry. You’re so welcome.

If you find yourself pining for us, let us know! Our inbox is ready for your truest expressions of love. highwatertrekco@gmail.com

Follow us on:

Facebook @highwatertrekco

Instagram @highwatertrekco

Theme song "Ozark Stomp" by the talented Peter J. Lehman. Give him a follow on Instagram to find his singles and albums, and to keep up with what he has going on: @peterjlehmanmusic

Welcome back Highwater Trekkies! It is once again time for a brand spankin' new episode. Join our hosts as they take a deep dive into the topic of hydration, and how to utilize beverages to best serve us as we adventure on trail and beyond. Tune in as Katy gives us an education about our own bodies' biological mechanisms that play a role in hydration, and how osmoality runs the show. Sam gives us the scoop on which beverages and foods are the most hydrating, with some surprising results. Our hosts also discuss the individual variables that affect hydration needs, as well as learn about the unique experience of hydration for women. Join the conversation as we explore how to work with our own physiology to properly hydrate (and talk a whole bunch about sodium.)

Questions? Comments? Concerned if Sam has a pulse?

Write us! We would love to hear from you.

highwatertrekco@gmail.com

Follow us on:

Instagram @highwatertrekco

Facebook @highwatertrekco

Theme song "Ozark Stomp" by the talented Peter J. Lehman. Give him a follow on Instagram to find his singles and albums, and to keep up with what he has going on:

@peterjlehmanmusic

Resources:

You can find the interviews with Dr. Sam Cheuvront and Dr. Robert Kenefick on The Science of Ultra Podcast wherever you listen to podcasts, or by visiting the episode website links:

Episode 4: Hydration Physiology: The Basics

Episode 7: Hydration Physiology: Application

Find the work of Dr. Stacy Sims by visiting her WEBSITE

Check out her book “Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” on Amazon

Listen to her interviews on:

The Proof with Simon Hill Podcast, Episode 259: Hydration for Optimal Health and Performance

The Physical Performance Show, Episode 207: Expert Edition: Stacy Sims, PhD, Female Physiology and Endurance Training

Read more about the differences between men and women’s thermoregulation: ”Sex differences in the physiological adaptations to heat acclimation: a state-of-the-art review”

And last but not least! Check out GearSkeptic’s series on Performance Nutrition for Backpackers on YouTube

Please note: the above link is for the playlist of all videos in this series, but if you’re looking for hydration specific, check out Part 3: Hydration strategies and Part 4: Electrolyte Balance.