As we mentioned in our post last week, you can make your workout more challenging and diverse by taking your workout from the gym to the trails. However, it’s also important to take a few precautions before setting out on your outdoor health routine.
Follow the tips below and you’ll stay healthy and happy in the great outdoors no matter what the temperature!
- Stay hydrated! When you’re outdoors, it’s important to bring water with you on your workout. Know the signs of dehydration, which include increased thirst, dry or sticky mouth, lethargy, dizziness, and little to know urine or urine that’s dark yellow. If you have any of these symptoms, consult a physician. To stay ahead of the game be sure to drink plenty of water (by the time you’re thirsty, you’re already dehydrated!); drink enough water (if you’re about 132 lbs. aim for 9 ounces of water every 20 minutes during activities); and avoid dehydrating beverages like sodas, iced tea, and caffeine.
- Work out at the right time! This will help you avoid allergies and the heat of the sun at its peak times. Avoid working out in the middle of the day to limit heat exposure. To help mitigate allergies, try leaving your outdoor activities till later in the day. Most of the time, the pollen is at its highest count in the morning when the plants are releasing them!
- Finally, be sun smart! It’s important to get your Vitamin D, however it’s also important to wear protective clothing and sweat proof SPF. Be sure to wear a hat and sunglasses to protect your head, face, and eyes from the sun. Try wearing clothes that have UPF (Ultraviolet Protection Factor). The UPF value represents the fractional amount of the sun’s harmful UV rays that pass through. For example a regular lightweight cotton jersey knit t-shirt has a UPF of 4. Some our recommendations come from Patagonia and REI.
Most importantly, enjoy yourself! Just following these helpful and easy hints will help you enjoy your time outdoors that much more!