It seems as though Mother Nature has finally finished her epic hissy fit and springs finally in full bloom. The flowers are out, the bees are buzzing and if you’re anything like me, you’re already looking forward to having an active summer. Of course that’s usually easier said than done. Running a 5k on a sunny summer day sounds like something out of a fun sitcom – until you get to the race of course and it’s a balmy 102 degrees and you feel like that crumb trapped at the bottom of your air fryer getting cooked for the 86th time by kilometer two. Don’t fret! I’m here to offer some tried and true tips to help you have the active summer of your dreams.
1. ‘Water water water! Sunscreen sunscreen sunscreen!’
I recall that being a direct quote from Utah film director Adam Thomas Anderegg, but it is absolutely true. Hydration is key when doing any athletic activity, but it’s even more crucial when we take that activity outside. Replacing the water you lose while sweating (and yes you sweat when swimming) will prevent things like heat stroke and exhaustion, muscle cramping, and dry mouth that can make physical activity not only less fun but dangerous. When planning outdoor activities, make sure to bring more water than you think you’ll need.
Sunscreen is a crucial item that is criminally underused. The average UV index in Utah during the summer ranges between 6 – 10 (on a scale of 0 – 13 ) which is high enough to put you at risk for sunburn and eye damage. Over time, exposure to high UV radiation can lead to premature aging, skin cancer, cataracts, and macular degeneration among other issues. Using a sunscreen SPF 30 or higher and wearing sunglasses will minimize your exposure. In addition, increased altitudes, means more UV exposure, so when heading up into the mountains for that hike or to visit that secret fishing spot, consider using a stronger sunscreen and applying more often.
2. ‘Be prepared!’
As Scar from The Lion King sings, you must be prepared.
Have a softball game scheduled for 4 p.m.? Make sure you bring extra electrolytes as well as water and sunscreen because you’ll be exerting yourself during the hottest part of the day. Are you meeting up with your friends for a pickleball match at 8 p.m.? Throw in some mosquito repellant. Hiking to the Y at 10 am? Make sure you tell your grandma where you’re going and what time you expect to be home. Heading to the park to workout at the outdoor gym at 6 a.m.? Better grab that pocket first aid kit just in case you slip on that morning dew. The more prepared you are for your activity, the safer you will be and the better your experience will be.
3. Do your research
Along with bringing things to prepare you for exercising outdoors, it is crucial to research the elements before heading out.
Check on things like the water levels and temperature of the river or lake before hopping in on your paddle board. Look up the fire danger levels when heading out for a night camping up the mountain. Check the difficulty level on that mountain bike or hiking trail before you realize you’re out of your league and have half a dozen bikers behind you and you can’t turn around (sorry 10 year old me). The more you know about the activity you’re about to do, the more comfortable you’ll be with it once you’re there and doing it.
4. Run your own race’
As the wise doggo Chili Heeler says. Whatever activities you choose to do this summer, do it at your own pace. Anything you do to be active this summer is great and worth celebrating! Any activity is better than none at all. Find something you can do and do it as regularly as you’re able. The results of small and simple things done consistently will surprise you.
5. Fitness is made or broken in the kitchen.
How you fuel your body is just as important as how you move your body. While everyone has different dietary needs and preferences, there are some general tips that work for everyone. Whole fruits and vegetables are full of vitamins, minerals and other nutrients our bodies need to work at their best.
Summer is a great time to take advantage of fresh local produce and really eat the rainbow. Incorporating fresh, easy to grow summer produce from zucchini, tomatoes and green beans, to delicious and hydrating fruits like watermelon, cherries, and raspberries. Adding freshness to your diet is easier than ever in the summer and will help with your overall fitness.
I hope this list gives you some ideas to help you have an active, healthy and safe summer. Here’s to getting out and getting moving!
