Your Guide to Staying Healthy While Walking, Hiking, Running, or Biking
By Kimberly Spivack-Roelike, CNP, Family Medicine and Walk-In Clinic
Summer is a great time to enjoy the outdoors! Whether you’re walking through the neighborhood, hiking a scenic trail, going for a run, or taking a bike ride, getting active is excellent for your body and mind. But with warmer weather, it’s important to take a few extra precautions to stay safe and healthy. Especially if you are training for a race such as Grandma’s Marathon, out for a day hike, or walking around town.
Here are three easy-to-follow tips anyone can use:
1. Hydration Is Key
Hot weather means your body loses more water through sweat. Dehydration can sneak up on you fast, especially during exercise.
Tips To Stay Hydrated:
- Drink water before, during, and after your activity.
- If you’re going to be out for more than an hour, consider drinks with electrolytes (like sports drinks) to replace lost salts.
- Don’t wait until you’re thirsty—by then, you may already be dehydrated.
- Signs of dehydration:
- Confusion, dizziness, lightheadedness, dry mouth, lips, or tongue, feeling thirsty.
2. Stretch Before You Move
Warming up and stretching helps your muscles prepare for movement and lowers your risk of injury.
Proper Stretching:
- Do 5–10 minutes of light movement (like walking) before you stretch.
- Focus on legs, hips, and lower back for walking, running, and biking.
- For hiking, stretch your calves, hamstrings, and ankles to help with uneven terrain.
- Perform dynamic stretching–continuous movement through the full range of motion, not holding the stretch.
3. Fuel Up For Peak Performance and Quick Recovery
Your body needs the right food (and hydration) to perform well and recover quickly after moderate to vigorous exercise.
What to Eat Before Strenuous Activity:
- Eat a light snack 30–60 minutes before your activity (think fruit, yogurt, or a granola bar).
- Don’t skip meals—especially breakfast!
- Afterward, refuel with protein (like eggs, nuts, or lean meat) and healthy carbs (like whole grains or fruit).
- Don’t overeat, or you might feel nauseous.
4. Stay Safe—Let Someone Know
Accidents can happen, even on short trips. It’s important to let others know your plans.
General Tips for Heading Out :
- Riding a bike? Wear a helmet to protect your head.
- You might see a car or others, but the car might not be able to see you well.
- Tell a friend or family member where you’re going and when you expect to return.
- If you’re heading out alone, share your location via your phone if possible. Most Smartwatches can also share your location with friends and family.
- Take a fully charged phone, ID, and any medical info you might need in an emergency.
- Early morning and late in the day when the light is limited, wear reflective clothing and blinking lights.
5. Remember the Basics for Summer Fun in the Sun
- Avoid peak heat times (usually 11 a.m. – 3 p.m.)
- Wear light-colored, breathable clothing and sunscreen.
- Watch for signs of heat exhaustion: dizziness, headache, nausea, or chills—even in the heat.