Heat & Sun Awareness: Chill Your Workout

Heat & Sun Busters: Enduracool Towel, Sunblocks & Hydration Day Pack.

Now that the heat is officially on, it's time to prepare your strategy on how to keep cool while working out this summer. There are a few things I keep with me for running, hiking or bicycling that help me to be free from overheating and suffering sunburn. I LOVE a golden tan but I know too much unprotected exposure can ruin your skin. Check out my Heat & Sun Awareness Project on Pinterest for the best sunblocks, clothing and accessories to beat the blistering days to come. So before you head out, here are a few sun & heat survival items to pack for the road.

Running, Walking or Short Hikes

The Dart Lumbar Pack by Mountainsmith

If you are going for a 45 minute run or hike, you can get away with a minimal amount of water, 16ozs at least and pack a water filtration system in your car for refills. This is easy to do at state and national parks and resorts with a clean water supply (fountains). Otherwise, just take a small water bottle with you in lumbar pack like this Mountainsmith Dart TLS Lumbar Pack. It even has a zippered pocket for energy gels and lip / skin sunblock. I use Mission Athletecare's Ultra Hydrating Lip Protector with an SPF of 20. Moisturizing and paraben free, it offers both UVA/UVB protection. The Dart comes with its own little water bottle or you can pop in a Purificup in the holder and filter water on the fly if you know there are going to be clean water sources on your trek.

Day Hikes or Backpacking

CamelBak Antidote 100 oz Reservoir is easy to clean.

Front country hikes that are going to require walks or runs for over 60 minutes should have you taking more water or at least a water filtration system with a refillable bladder. I like the CamelBak Antidote as it fits in most any day-pack or you can get their Mule for minimum bulk & weight.  This is a 100 oz reservoir hydration system and has a very large fill port which allows for easy, thorough cleaning. 

My Rudy Project Hydration II Day Pack accommodates this reservoir with even more room for snacks, sunblock, extra socks and a light jacket. Look for fabrics with built in SPF which can help you stay cooler and burn-free.  I have quite a few new pieces at my Heat & Sun Awareness Project

Bicycle Commutes
Packing for a short ride from point A to point B should not be a problem in the summertime. You may need a little extra water but you can top off before you leave by drinking a extra water and then fill up again when you arrive at your destination. If it's under 4 miles or a short commute, a 24 oz bottle of chilled ice water should be fine. I take a thermal Polar Bottle and fill it 1/3 of the way with ice. It's stays incredibly chilly for the whole ride even on very hot days of 85-90 degrees.

This Detours D2R Trunk Bag accommodates extra water for your ride.

Bicycle Touring
What's good about the Detours D2R Trunk Bag is that you can also use it for longer distance commutes or touring.  The water bottle holder in the rear of the bag allows you to double your amount of water if you also have a bottle cage on your bike. The D2R expands to hold a First Aid Kit, sunblock and extra sun protective clothing.  Add a set of panniers for extra storage and you are really ready for a day on the road.

The Wrap 
The summer heat can be brutal and heat exhaustion and stoke can sneak up on you in short order. Check out the new cooling technology built into clothing, towels and now arm sleeves which also block the sun. If you are running or cycling, wet them, snap them and pull them on. As your blood flows past them at your pulse points, you will immediately feel refreshed thanks to the temperature lowering polymers built into the fabric. You also might want to check the conditions before and while you are out.  Kestrel has come out with a Heat Stress Tracker which measures heat index, wet bulb readings and other important parameters to tell you when heat exhaustion is imminent. A weather meter with this sort of capability allows you to check the weather in your immediate area and alerts you to take the proper precautions to guard against heat stroke.

EnduraCool Cooling Arm Sleeves by Mission

Outdoor Adventure Expo

This year's NY/NJ Outdoor Adventure Expo featured canoeing, kayaking, rock wall climbing, geocaching and archery

One of the great events we look forward to each year is the Outdoor Adventure Expo hosted by Monmouth County Park System in the New York, New Jersey area.  This year's event at Turkey Swamp Park, Howell NJ was one of the best to date.  It gave us a chance to test out new equipment and meet local representatives from all types of outdoor clubs, sports experts and retailers.

Shipman Magda has Swimming Certification

On the Water

New Jersey is known for its beautiful beaches and of course water sports and boating activities. We took canoeing lessons through a program taught through the county park system. They showed us how to choose oars of the proper height, fit and adjust floatation vests, transport and launch our watercraft and navigate on the waterways.

Magda, in the lead photo and here additionally took swimming lessons with a certified swim coach which I highly recommend. As kayaks and canoes can easily capsize, it's important to know how to swim to avoid panic and survive.

We really enjoyed trying something new and since we have already had canoe lessons, getting going with the kayak was pretty easy.  Mountaineers Books has a new release, Sea Kayaking by Dan Henderson, so check it out in the left hand column. An Outdoor Expo like this allows you to test various types of equipment to see what kind of gear best suits you.  Good to know as you don't want to end up renting or purchasing outdoor goods you absolutely hate to work with.

Bare essentials inside my Ribz Front Pack

Packing Light - Ribzwear

We always like to test out new gear at the expo and this year brought the Ribz Front Pack to carry everything. I was able to fit both my digital and video cameras, SOL Origin Survival Kit, cell, Aurora Fire Starter, Mission Enduracool Instant Cooling Towel, a full sized hoodie and more in the small Ribz.  

We were able to take it in the boat but did not wear it as it would interfere with our flotation vests. The items we packed are the most bare-bones items I would take.  Here they are:

SOL Origin Survival Kit-This kit offers the most bang for its compact size. If were somehow got lost in the outback this kit has a floating compass, whistle and signal mirror to help us be found. It also has fish hooks, wire, a knife with a light, aluminum foil, fire starter and Tinder Quik.  The case itself water proof so if it got wet, everything in it would still work for you...even the fire strike & tinder.

Aurora Magnesium Fire Starter-It is always good to have a secondary or backup fire starter. However the Aurora is my first choice for a fire strike. It quickly lights your tinder, (I carry cotton balls smeared with Vaseline) and will work even if it gets wet.  If you are lost and need to signal for help, start a fire and lay some green vegetation on top.  It will give off white smoke visible for miles.  You can also use it and the aluminum foil to boil / purify water, cook the fish you just caught and stay warm. I started the fire here with some newspaper, alcohol sterno cooking fuel and the Aurora Magnesium Fire Starter.  As you can see it cooked our wienies and chili beans to perfection.

Mission Enduracool Instant Cooling Towel-This towel has so many uses!  With a SPF of 45 it can serve as a sun blocking head or neck cover.  Wet it and give it a snap.  It will cool you off in seconds.  Roll it up, it's a pillow, roll it out it's a sun cover.  It's recommended that you carry a bandanna in your backpack because it has so many uses.  The same concept here only better as this towel has sun blocking and cooling properties built in.
Be sure to check out the VIDEO from the event day at the top of this webpage and get a FREE KAYAKING Lesson!

Enjoying the great outdoors Geocaching!

Heat & Sun Awareness

Cool options for your summer workouts. Mission Enduracool Instant Cooling Towel has an UPF of 45.

May 25th is National Heat Stress Awareness Day. Every year people die unnecessarily from heat and sun stroke because they A) Didn't take the time to check and prepare for high heat conditions and B) Didn't recognize the warning signs of heat stress. Do you know the signs of heat exhaustion and what to do about them?  Here they are:

The Symptoms of Heat Exhaustion:

Enter our Insulated Polar Bottle Giveaway!

Malaise, headache, weakness & loss of appetite
Vomiting
Dizziness upon standing up from sitting or reclining
Dehydration
Elevated core temperature
Sweating

What to do - Treatment:

Stop all exertion & move victim to shade or cooler area
Remove restrictive clothing
Give oral re-hydration solution with plenty of pure water
Apply insulated ice packs or cold towels to the patient’s armpits and groin area. Use cool water to splash or soak until cooled off

So What's New for 2012?

Sunblock
This year the old SPF / UPF ratings that used to go up to 100+ have been done away with.  The most any sun protection product can now claim is 50. This is because the previous values were a bit misleading making people think that a SPF of let's say 90+ was much more effective than a 30.  Really there is not that much difference between the two. I like Mission Athletecare's Continuous Spray Sun Defeated Sunscreen - UPF 30 and their moisturizing gel Lip Protector in 20.

Clothing
There is sun protection being built into athletic wear too.  Safety Smartwear's and Road ID / Giordana's cycling kits have excellent solar protection within the fabric itself. These company's cycling jerseys and bib shorts offer a SPF of between 30-50+.  These newer technical materials also allow for maximum airflow and wicking to help keep you cooler and dryer. (See more: Cycling Jerseys: Buying & Care Guide)

Heat Index Monitoring
Also new for the 2012 summer season is the Kestrel Heat Stress Tracker. Building on the Kestrel line of pocket weather meters, the newest addition 4400 model adds Heat Stress tracking parameters.  This means you can calculate the potential for heat exhaustion throughout the day and in your immediate area. You can then better assess when to pull the plug on an outdoor excursion or take extra precautions during an athletic event. If adverse high temperature conditions are present, the Kestrel 4400 will alert you to them so you can avoid heat stroke.

We plan to test the Kestrel 4400 in the field at the upcoming Outdoor Adventure Expo at Turkey Swamp this month in the NY/NJ area so stay tuned.

NEW for 2012!  Kestrel 4400 Heat Stress Tracker

ENDURACOOL INSTANT COOLING TOWEL
 
Another new item we are excited about is the Mission Athletecare Enduracool Instant Cooling Towel.  It has special polymers that chill when the towel is wet and snapped.  The towel itself has a respectable UPF of 45 and is small enough to fit in any bike or gym bag for multiple uses.  Sweat or pure water is said to activate the towel which I actually found to feel cool even when dry.

As shown in the treatment options for heat exhaustion, you can place the towel under the armpits or groin area to quickly bring down the core temperature. Pack an insulated Polar Bottle half full of ice and your water will be chilly for hours.  If you are out running or on your bicycle, you can simply wet the towel with water from the ice filled Polar Bottle and quickly cool down.

The Enduracool Instant Cooling Towel

I also found a little portable battery operated fan with a carabiner clip.  I placed this on my daypack as it is lightweight and can be used when you need to stop and cool off a bit.
Add a little breeze to a wet, cooling towel and you have a synergistic mix to help beat heat stress.

Remember to know your conditions by checking out the day's heat index before heading out.  Generally the hours between 1 and 3 pm are the hottest. The sun's rays are less intense before 10 am so if you can plan your workout before midday or after 4 pm, you'll avoid unnecessary exposure. (See the Cool Runnings post for ideas on reflective clothing and lights for after dark runs and rides).
Pack extra ice water in thermal containers like a Polar Bottle or Klean Kanteen. Want to stay hydrated without taking along gallons of water? Pack a Purificup Portable Water Filter for fresh, pure water on the fly.
 

Remember to Protect Your Eyes

Do wear a hat and proper UV protective eye wear.  Rudy Project makes a complete line of excellent sunglasses for practically every outdoor activity imaginable.  Their sports glasses are cycling, running, etc. specific and are lightweight while staying put and not fogging up during your workout. The Ability in Raspberry below is made for smaller women's faces and has interchangeable multi-laser red lenses which offer a 21% light transmission. The wrap-around feature keeps wind and road debris out of your eyes while offering the most UV protection possible. Weighing in at only 25 grams, you'll hardly notice wearing them but you will notice a clearer, glare-free view of the road.

Rudy Project Kylix XY Sport Frames

Rudy Project Ability

 

Giordana for Road ID Bib Shorts have a UPF of 50+

Summer Survival Kit

Beach scene on Nantucket Island, Massachusetts

There are just a few essentials every athlete needs to survive the summer, even when on vacation. The heat and humidity has its own challenges but you can pack a few items in your gym tote or backpack to make sure you stay ahead of the game.  Starting with sun protection:  

Mission Skincare's Organic Strawberry Lip Balmer

  

A la Olympic Medalist - Amanda Beard this lip treatment offers a SPF of 15.  Keep one of these on hand and reapply especially after swimming.  The flavor is delicious so you'll have no excuse not to use it.

 

Rudy Project Ability Sunglasses in Raspberry / Multilaser Red Lenses

We now know that excessive exposure to UV rays can damage our eyes leading to cataracts.  Rudy Project makes a full line of athletic sunglasses for cycling, running and much, much more.  The Ability model is woman specific with a great wrap around design but fitted for a smaller head size.  Fit is important and you'll find out your Ray Bans won't cut it leaning over your Aero Bars or jogging uphill.  Regular sunglasses are just too heavy and bounce around when you trying to be active.  Not these and with the wrap around lens, they thwart rain, (rolls right off), road glare and debris with ease.

Spray On Sunblock

You'll want at least a SPF of 30 and the ease of a spray means I can spritz and go.  Avon's Skin So Soft or the CVS Pharmacy knock-off, Soft Skin Spray are perfect.  This type also offers a bit of moisture (something we all need), and has mild insect repellant properties.  I believe in combining as many tasks as possible so this type of sunblock works for me.

 

Trek's Trunk detaches & has a carry strap

Medical / First-Aid Kit

These are important to keep in the car or on your bike in case of a situation on the road.  You could easily go down with your bike, miles away from home and help.  I keep an Adventure Medical Kit in my rear trunk for just such emergencies.  You can also make your own and include:

Adhesive bandages
Triple Antibiotic Ointment
Sterile Gauze
Baby Wipes
Aspirin (can be crushed in H2O & applied to stings & bruises)



The idea is to have some emergency care items on board so you can get home.  For longer trips or tours, I carry a full on Medical / Survival Kit that not only has a very inclusive first aid kit but has equipment for on the road repairs of your gear and items to help you weather an unexpected night out.  Just like the Boy Scouts, be prepared.

Topricin and Mission Athlete Care take the pain out of your summer workouts.

Pain Relief

One thing that doesn't seem to let up even during summer sessions is sore muscles and joints.  Making things worse, lactic acid build up is even worse because after a sweaty workout, you may find yourself dehydrated.  When that happens expect the night time Charlie Horse or cramp to visit.  Inflammation is an athlete's worse enemy so using a product that regularly combats this will help tremendously.

Topricin Topical Pain Cream: Based on a Homeopathic formula and including anti bruise botanicals such as Arnica, Topricin belongs in every locker room and sag wagon. Odorless and oil free, Topricin disappears into your skin, providing relief from stiff joints, pulled muscles and bruises.  You can also use it before your workout to avoid muscle strain and pain ahead of time.  Used along with Topricin's Healthy Joint Function supplements, you'll find a unique synergy between the two products.

Mission Athlete Care Maximum Strength Muscle Rub and Foot Rehab Cream are both amazing for acute and severe muscle pain as well as sore feet.  Formulated with a plethora of botanicals and nutrients, it helps you relax shortly after application.  It has a vanishing scent which is good and the Maximum Strength Muscle Rub rolls on which helps to eliminate waste.