The days are longer, the sun is hotter, and all your favorite outdoor spots are crowded… That’s right, it’s summer. But before you dash out the door to your next adventure make sure you’re prepared to beat the heat and stay safe in the sunshine. We’ve put together a handy guide to make the most of your next extracurricular excursion.
Water You Waiting For?
Before you dash out the door, ask yourself: do I have enough water for what lies ahead? If you’re going to be out-and-about in the hot sun you don’t want to end up dehydrated. Dehydration effects like lethargy, confusion, and headaches will put a damper on any adventure, so grab that reusable water bottle! The general rule for personal water consumption is ½ liter per hour of moderate activity in moderate temperatures. With the extra sun and heat of summer we think it’s a good idea to pack double that amount. After all, there’s nothing wrong with having extra water on hand.
Hydration Starts at Home
We’ve written before about the benefits of topping off your electrolytes before being active, and we think it’s a good idea to do the same thing before heading out on a warm weather adventure. Being pre-loaded on electrolytes helps your body balance and retain hydration through the day. If you’re looking for a little flavor inspiration our favorite summertime varieties of Nuun are Tropical and Strawberry Lemonade. You can even make Nuun into ice cubes if you’re feeling fancy.
There’s nothing good about a soggy sandwich or spoiled salad. When snacking on the go, pack items that won’t spoil in the summer sun or weigh you down in the water. Fruits with thick skins like oranges are a good choice when you’re short on time. For protein, almonds or trail mix are an easy staple of any active lifestyle. Going out with a group? Watermelon is a naturally hydrating fruit option- just remember to pack a knife to open it and trash bag to collect the rinds. For an easy option sure to please kids (and adults) you can’t go wrong with an apple with a small packet of peanut butter.
Sun Care, Self Care
As if the pain of getting sunburnt wasn’t bad enough, did you know that sunburns expedite the dehydration process? To save your skin from sun damage be sure to thoroughly read the instructions on your sunscreen bottle. Each brand and formula have different application and reapplication instructions. The American Academy of Dermatology estimate that most people only apply 25-50% of the recommended amount of sunscreen. To make sure you’re getting adequate protection, we recommend using a small measuring spoon to dial in your sunscreen dose. If you’re going to be getting in the ocean, make sure to use reef safe sunscreen. Badger Balm has a great overview of the science behind finding and using a reef safe sunscreen.
Now that you’ve got the scoop on all our hot summer tips, you’re ready to get out there and get muuving! Got any other hot weather advice? Feel free to share in the comments!