Don't Skip These Healthy Habits When You Head Outdoors This Season

Photo by Vitaly Gariev from Pexels

There’s something about this time of year that makes being outdoors feel irresistible. The longer days, warmer temperatures and bursts of color just make you want to pack a picnic, go for a walk, hike scenic overlooks, or simply enjoy the sun and the breezes. 

While getting outside is already a step in the right direction, a few healthy habits can make the experience even better. Here are some simple things to keep in mind to help you stay energized and protected while you soak it all in.

1. Hydrate Strategically

It’s easy to underestimate how much water you need when you’re outdoors and busy enjoying yourself. The thing is, by the time you actually feel thirsty, you’re already a little dehydrated. One healthy habit you need to adopt is to hydrate about 24 hours before. That means drinking fluids consistently throughout the day before your walk or outdoor adventure. 

Once you’re out, keep sipping regularly and avoid chugging down a bottle of water all at once. This helps your body feel comfortable and prevents stomach pain. It’s also best to bring your own water. As tempting as it might be, you shouldn’t drink from lakes, rivers or streams. Just because the water looks clear doesn’t mean it is. It can contain bacteria, viruses and parasites that cause diarrhea and vomiting.

2. Use Sunscreen Generously

Spending time outdoors means exposure to the sun, so sunscreen should be your top priority — even on cloudy days. It protects your skin from UV rays, which are a major cause of sunburn, premature aging and cancer. Make sure it’s a broad-spectrum sunscreen with an SPF of 30 or higher. For outdoor adventures, it’s also recommended to use water-resistant sunscreen, since you’ll likely be sweating.

In addition to the type of sunscreen, proper application is important. This includes applying a thick, even layer around 15 minutes before you head out and reapplying every two hours, or after sweating or swimming. Don’t forget the easy-to-miss spots, such as your ears, eyelids, neck, hands and the tops of your feet. Your lips need protection, too, so use an SPF lip balm to keep them safe. 

3. Dress for the Weather

When planning your outfit, prioritize comfort so you can move freely without overheating or getting too cold. Focus on wearing lightweight, breathable fabrics to help your body stay cool. If you’re planning to be out for hours, dressing in layers is a smart move. Your base layer should be something light that wicks sweat away from your skin, while the second layer adds warmth and the outer layer helps block wind. This way, you can lose or add things as the temperature changes.

It’s also important to wear comfortable shoes that suit your activity and offer support, especially around the ankles, to prevent accidental twists. To top it all off, wear sunglasses, a hat or a visor for extra sun protection.

4. Warm up and Stretch Before You Move

If you’re planning to do anything active outdoors, whether it’s a run, a hike or a brisk walk, it’s worth taking a few minutes to prepare your body first. Warming up is a healthy habit that helps your joints and muscles get ready for movement, improves flexibility and makes your workout feel smoother overall. 

The best way to warm up is by doing dynamic stretches, which involve controlled and active movements that take your body through its full range of motion. Walking lunges and leg swings are good examples.

5. Fuel Your Body With Light, Fresh Foods

Camping, hiking or just walking in nature are healthy outdoor activities with plenty of benefits, but they require your body to burn more energy and work harder. Therefore, you need to fuel yourself well. Bring nutrient-dense snacks to help keep your energy steady throughout the day, such as granola bars, trail mix, dried fruits, nuts or jerky. 

If you have access to a cooler, lighter and more refreshing foods can help you feel more comfortable in the heat. Some great options include chilled or frozen fruit, fruit smoothies, and cold salads with beans, vegetables, legumes and heart-healthy fish. You can also snack on crisp vegetables such as cucumbers, carrots or celery with a light dip.

6. Prepare for Bugs and Poisonous Plants

Warmer weather doesn’t just bring sunshine. It also brings all kinds of bugs. Save yourself from a lot of discomfort by using the right repellent and wearing suitable outdoor clothing. Doing so can help protect you from common stinging insects like yellow jackets, paper wasps, honeybees, hornets and fire ants. 

You should also be mindful of deer ticks. They’re tiny, about the size of a pinhead, but they can carry bacteria that may lead to Lyme disease and Rocky Mountain Spotted Fever.

Plants can be just as tricky. If you’re heading into areas with natural vegetation, it’s worth learning to identify poison ivy, poison oak and poison sumac. These plants contain urushiol, an oil that can trigger allergic contact dermatitis and cause a terrible rash.

7. Listen to Your Body

Being outdoors does wonders for your mood and overall health, and amid the fun, you may brush off the signals your body gives you. If you’re hiking or exercising when it’s sunny outside, take regular breaks in the shade and drink water before you feel thirsty. 

Your body also needs time to adjust to higher temperatures. This process can take around four to 14 days, so don’t expect to perform at your usual level right away. On very hot days, it’s normal if you can’t go as long or as hard as you usually would.

While you’re doing your healthy outdoor activities, watch out for signs of dehydration. Some of the most common are thirst, a dry or sticky mouth, headaches, muscle cramps, dry and cool skin, and darker urine. More serious symptoms, like weakness and nausea, could point to heat exhaustion. As soon as you notice any of these signs, stop what you’re doing, move indoors, sip water and cool your body with damp cloths. If things don’t improve, seek medical attention.

Make the Most of Your Time Outdoors

Spending time outdoors is one of the easiest ways to feel better, both physically and mentally. It clears your head, lifts your mood and gets your body moving. The trick to really enjoying it is to engage in healthy habits. With little effort, they can turn a good day into a great one.