Outdoor Activity Season!

Looking out the window today I realized how quickly the time is going by. The weather is quickly getting warmer and that sun that we were deprived of in January and February can’t seem to stay hidden anymore. It has me thinking about all the things I can’t wait to do outside again. I’m guessing that if you are at all active (or just a fan of warmer weather) you probably can’t wait to do the same. Now to keep yourself moving and loving that sunshine you probably want to remember a few basic things. 

First and one of the most important (as it gets warmer) is your hydration level. Many people make the mistake of not packing enough water or having other hydration sources when they are outside. Often they don’t realize they need water until they really need it. Besides making whatever you’re doing much more difficult, it can also be dangerous; especially on very warm and humid days, which are plentiful during our Southern Ontario summers.  Here are a couple simple tips that can hopefully help stay hydrated when you are outside.  You should be drinking before, during and after exercise in order to try and maintain your hydration status. If you are thirsty and feel dry then you are likely already dehydrated. Regular sipping of water during is good way to control this so you are consuming about 3-8 ounces (approximately 90-230mL) every 15-20 minutes according to the American College of Sports Medicine. If you are going to be exercising for a prolonged period of time (greater than 60 minutes) you need to consider electrolyte replenishment as well. This can be through sports drinks or tablets, gels etc. Remember these are a general guideline and what you may need to do could be different.

Now that you are well hydrated, you want to make sure you protect yourself from the sun! It’s probably not sitting in the sky waiting to get you but it will if you give it a chance. Help protect yourself from sunburns, heat exhaustion and heat stroke by doing a few simple things. Wear sunscreen and reapply when you are supposed to according to what you use. Use sunglasses to protect your eyes, wear a hat and good breathable weather appropriate clothing. Simple enough right? Good. If you don’t you may just end up in the hospital feeling pretty terrible, not fun.

Finally, plan your activities according to the weather. Don’t be sitting outside when the sun and heat are the worst doing exhausting work when you don’t have to. If you are going to be doing endurance or cardiovascular exercise outside, you may want to consider early mornings or later in the evenings. Don’t forget to watch out for that humidity, it is plentiful in this part of the country!

Hopefully the spring has been good to you so far. The weather is pretty great outside and will only get better. Take advantage of it, just don’t overdo it. If you want a little more information, I left a couple links for the American College Sports Medicine info sheets on hydration and heat protection.

https://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf?sfvrsn=2

https://www.acsm.org/docs/default-source/brochures/sun-protection-for-outdoor-sports.pdf?sfvrsn=4