Stayin’ Fit for Summer:
Easy tips to keep your mind and body healthy this summer.
By: Lori Bednarchik, MPH, CHES
With summer just around the corner, here is some advice to help keep yourself healthy and safe while enjoying San Diego, or wherever your summer takes you!
Stay Hydrated
It is always important to stay hydrated, and to sip water throughout the day, but during the summer months it is even more vital to be aware of and diligent about getting those 8-10 glasses (8 ounces) of water everyday. The tips below will help you stay hydrated, and keep you going throughout your day:
- Don’t wait until you’re thirsty to drink water. By the time you feel thirsty, you are already dehydrated.
- Carry a bottle of water with you as you commute to work, run errands, or enjoy a day at the beach.
- Don’t substitute water with alcohol or caffeine. Caffeine and alcohol act as diuretic beverages and can cause you to become dehydrated quicker. If you choose to consume alcohol, pay particular attention to alternating alcoholic beverages with water, especially if you are going to be outside in the sun!
- Drink water throughout your exercise workout. Sip on 6-12 ounces of water every 15-20 minutes, and be sure to hydrate before and after your workout.
- Sports drinks are okay, but in moderation. They are best if your activity/workout exceeds 90 minutes. Otherwise, stick to water.
- Cool water is the best fluid for keeping hydrated when it’s warm outside. Cool water is absorbed much more quickly than warm fluids.
Sun Safety
Summer months bring sunny weather, and many students will be taking more frequent trips to the beach, bay, or pool. It is important to remember that a fun day in the sun can be quickly ruined by a sunburn! The tips below will help keep your skin healthy and happy when enjoying the sun:
Sunscreen should be applied 30 minutes before going outdoors and reapplied at least every two hours. Use water-resistant sunscreen with a sun protection factor (SPF) of 15 or higher.
Deciphering SPF:
SPF or sun protection factor, is the amount of increased protection a sunscreen provides. If you are like most people, you will begin burning after 15 minutes without protection. An SPF helps protect against sunburn, and does not "stop" the tanning process completely!!! It's the burning that you want to omit, that is what causes skin damage!
Determine your protected sunning time by multiplying the SPF number by the amount of time it normally takes you to show signs of burning if unprotected.
For example: SPF 8: 8 x 15 = 2 hours of increased protection.
SPF 15: 15 x 15 = 3 3/4 hours protection.
If you burn in 5 minutes (usually very sensitive skin) with an SPF15: 15 x 5 = l h 15 increased protection.
SPF 2 blocks: 50%
SPF 8 blocks: 86%
SPF 15 blocks: 92%
SPF 30 blocks: 96%
SPF 8-15: Is sufficient to give your skin ideal protection against the harmful effects of light for normal exposure to the sun like at home, at the office, in the city, day to day errands,. but the more sun you are exposed to (an entire day at the beach, for instance) the higher the SPF should be to give your skin optimal protection.
Along with regularly using sunscreen, it's smart to wear wide-brimmed hats and seek shade under a beach umbrella or a tree. Sunscreens alone may not always protect you.
Stay out of the sun during the peak hours of 10/11 a.m. - 3/4 p.m.
Don't forget sunglasses, which protect the sensitive skin around the eyes and may reduce the long-term risk of developing cataracts. People who wear UV-absorbing contact lenses still should wear UV-absorbing sunglasses since contact lenses don't completely cover the eye.
If you do get a sunburn, don't put ice or butter on it. Instead, use a cold compress, and if you don't have that, a pack of frozen vegetables will work. Over the counter pain relievers may also be helpful. Mild and moderate cases may be helped by topical corticosteroids such as hydrocortisone. Severe cases may require oral steroids such as prednisone. Creams and lotions containing Aloe Vera may also help soothe a mild sunburn.
Remember, everyone is at risk for skin cancer, but especially people with light skin color, light hair or eye color, a family history of skin cancer, chronic sun exposure, a history of sunburns early in life, or freckles. Remember that rays from artificial sources of light such as tanning booths also increase the risk of skin cancer! Be on the lookout for moles that change color or size, moles that bleed, or moles that have an irregular, spreading edge--all potential signs of skin cancer.
Rock that Beach Body!
Summertime is also a perfect time get involved in some new activities that can help keep your body feeling healthy, and looking great in your swimsuit! Below are some fun summer activities that will get you sweatin’ and having fun:
Beach Volleyball
Sure, we all enjoy lounging and laying at the beach, but why not get up and moving? Beach volleyball courts are scattered throughout the beach areas, and are open for play to everyone (most) of the time. Normally a game of volleyball (indoor) requires at least 6 people per team. Sand volleyball rules require 2 player teams, however when playing for fun, any sized team will be sufficient. If you are interested in joining a league, or taking a class visit: www.govavi.com. VAVi runs over 30 adult sports leagues, post game happy hours, vacations, volunteer opportunities and other social events! There are no membership fees...you just pay for the sports / social events you want to be a part of. This is a great opportunity to meet new people, learn something new, and stay in shape this summer.
Beach Run
Beach or sand runs will allow you to reap the benefits of a challenging workout that burns calories, increases stamina and builds muscle.
According to surfingcapital.com, the reason that running on sand is so hard is that every time you attempt to push off it, the sand gives way, requiring you to exert approximately 1.6 times the energy that would be required to maintain the same speed on solid ground. For walkers, make that 2.1 to 2.7 times for energy.
The “DOs” and “DON’Ts” of a beach run:
- Stay off the soft sand. Soft sand will kill you. It may be a nice challenge to try a 50 yard stretch of soft sand every now and then, but in the long run (no pun intended) the soft sand throws you off balance, puts extra strain on your hips and knees, and generally can take a pleasant experience and turn it into a painful one.
- Don't run at high tide. High tide forces you to run on softer sand and more often than not on an incline. Remember that soft sand can hurt you. And the imbalance under your feet can hurt you as well.
- Run at low tide which gives you a much firmer surface to run on.
- Whatever distance or time you run, split it in two. This gives both your feet equal time on the running surface. For example if you run 5 miles, you turnaround point is at the 2.5 miles mark. If you run for an hour the turn around point is after 30 minutes.
Swimming
Yes, the water can be a little chilly even in the summer months, but getting in the water can provide a great workout! Regular swimming builds endurance, muscle strength and cardio-vascular fitness. It can serve as a cross-training element to your regular workouts. Before a land workout, you can use the pool or ocean for a warm-up session. Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.
Spending time in a group workout, whether water aerobics, a master's swim practice, or an open water swim is a great social outlet. Exchanging stories, challenging each other, and sharing in the hard work make swimming with others a rewarding experience.
There are other psychological benefit to swimming. Let your mind wander, focusing on nothing but the rhythm of your stroke. This form of meditation can help you gain a feeling of well-being, leaving your water session refreshed and ready to go on with the rest of your day.
Interested in open water swimming? Check out: http://www.lajollacoveswimclub.org/. The La Jolla Cove Swim Club is an informal organization of friendly people who like to swim in the ocean. The club has no regular meetings but tries to sponsor an activity approximately once a month. Club members, and non-members, swim here daily, regardless of weather and water temperature, throughout the year. Some swimmers only swim ½ mile or less once a week, some wear a wetsuit even in summer, and some wear fins. Other hardy souls will swim several miles every day of the year without a wetsuit, even in the coldest water of winter, and some even swim in the dark.
Other great ways to stay in shape this summer include:
- Hiking in La Jolla or Mission Gorge:
- Torrey Pines State Reserve (http://www.torreypine.org/)
- Mission Gorge (http://www.mtrp.org)
- Beach cruising on a sunny afternoon
- You can rent or buy a beach cruiser at: Surf Mission Beach (http://www.surfmissionbeach.com/index-10.html) or at
- Pacific Coast Bicycles (http://www.pacificcoastbicycle.com). Both are located in Pacific Beach.
- Have you tried surfing, wakeboarding, or boogie boarding? Check out the classes and lessons available at Mission Bay Aquatics Center (http://www.missionbayaquaticcenter.com).
Summertime Snackin’
Summertime can be a challenging time to stick to your healthier eating plan. Of course, you’re attending BBQs and parties, or you’re going to lunch or happy hour with friends much more than you used to during the cooler, class and work-filled days of the year. Sometimes, you are so busy enjoying the sun all day that you forget to eat (hopefully you don’t let this happen very often)! Don’t let summertime wreak havoc on your body by keeping these healthier eating tips in mind:
Use summer foods to help you stay hydrated!
Eating fruits and vegetables is not only good for you and your diet, but they can also help hydrate you when spending time outdoors this summer.
- Stick to juicier fruits (higher water content) like: kiwi, watermelon, grapefruit, coconut, strawberries, and any type of berries.
- Green vegetables can be especially hydrating. Try: Bok choy, celery, escarole, green salad, spinach, cabbage, and broccoli .
Use Simple Switches!
A simple switch is substituting an unhealthy option for a healthier one. For example:
At the next BBQ, try the following simple switches:
- Whole Wheat Bun/bread instead of White.
- Veggie Burger or Turkey Burger instead of Ground Beef
- Mustard or low fat/fat free mayo instead of full fat, regular mayonnaise
- Turkey or Tofu Dog instead of beef hot dog
- Baked chips instead of regular chips
- Baked sweet potato fries instead of regular fries
- Adding fruit salad or fresh greens as a side
- Salsa or Guacamole instead of queso dip
- Adding veggies (lettuce, tomato, onion, mushrooms, avocado) to your burger/dog or other sandwich
- And don’t forget, you can always bring your own healthy dish to add to the party! Your host will be happy, and so will your tummy!
Don’t Rely on Sidewalk Stands and Fast Food!
Preparing for a long day away from home should include many things, especially healthy snacks and drinks! Skipping meals can cause you to feel fatigued and foggy-headed. Your body needs food every 3-5 hours for sustained energy throughout the day. Here are some quick grab and go foods that will keep energy up, and not let you crash when enjoying a sunny day:
- Trail mix (add high fiber cereal)
- Nuts/soynuts
- Hummus w/ carrots, apples, or other fruits/veggies
- Peanut butter w/veggies or fruits
- Energy bars (be sure to choose ones with more at least 10g of protein and 5g of fiber).
- Fresh fruit (apples, oranges, and berries pack well)
- Dried fruit
- Whole grain bagel
- Whole wheat tortilla or pita w/hummus spread or peanut butter
- Baked chips
- Mini rice cakes w/raisins and peanut butter
- Whole grain breakfast cereals
- Light microwave popcorn
- Whole wheat pretzels
- Low-fat granola bars
Fruits and vegetables are always easy to pack.
Be sure to avoid foods that need to be refrigerated unless you have a cooler or other access to keep it cold. Following the food safety tips below are important when planning a day outdoors, at the beach, or away from home:
- Keep cold food cold. Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth.
- Organize cooler contents. Consider packing beverages in one cooler and perishable foods in another. That way, as picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures.
- Keep coolers closed. Once at the picnic site, limit the number of times the cooler is opened as much as you can. This helps to keep the contents cold longer.
- Once you've served food, it should not sit out for longer than 2 hours, or 1 hour if the outdoor temperature is above 90° F. If it does - discard it.
- Foods like chicken salad and desserts in individual serving dishes can be placed directly on ice, or in a shallow container set in a deep pan filled with ice. Drain off water as ice melts and replace ice frequently.
Hopefully these tips will help keep you healthy and safe when enjoying your summer months. Please see the websites below for additional information about the topics listed above:
Hydration:
http://www.webmd.com/parenting/active-child-hydrated
http://www.webmd.com/food-recipes/features/cool-summer-drinks-your-best-bets
Sun Safety:
http://www.fda.gov/consumer/updates/sun072407.html
http://www.epa.gov/sunwise/
http://www.cancer.org/docroot/PED/PED_7.asp
Fitness:
http://www.webmd.com/fitness-exercise/features/great-summer-workouts
http://www.menshealth.com
http://www.womenshealthmag.com
Nutrition:
www.eatright.org
http://www.nutritionmd.org/nutrition_tips/index.html
Food Safety:
http://www.foodsafety.gov/~fsg/summer.html
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Last update: 7/7/09
