So Chill: The Benefits of Ice Cold Water

Sipping just 16 oz of icy cold water can boost your metabolism 24% - Polar Bottle's NEW Thermaluxe Stainless Steel Thermal Bottle

 

Last year, I started a Heat & Sun Awareness Project and launched it on Pinterest.

Cool Cups!  Klean Kanteen's Steel Pints go hiking.

Why? Well, because one of the areas where many of us athletes still struggle is in hydration and sun protection. Dehydration, sun and heat stroke are still deadly killers that needn't be. Your body really can't work at full capacity when it's swimming in concentrated toxins and salts.  Yeech! Signs of dehydration are scant, dark urine, decreased sweating and sallow skin that's lost it's elasticity.  Really, who needs that?

With a few inexpensive precautions, you can maximize your workout while helping your body to stay cool under fire. The new watchword is "stainless steel".  Single use plastic bottles are out.  What's going on now is refill and reuse which is great eco-wise and for the economy. I can't tell you how disgusting it is to see plastic water bottles littering my bicycle route in the morning.  What a waste!  It mars the landscape and costs millions of dollars for municipalities to clean up. Stainless steel drink containers and cups are clean, reusable and a much better choice over disposable plastics.
 

Polar Bottle's NEW Thermaluxe
One of the new tools to combat heat exhaustion and dehydration is Polar Bottle's NEW Thermaluxe Insulated Stainless Steel Bottle.  This is a double walled thermal bottle that keeps drinks hot for 4-5 hours, chilly for 20+ hours. (Tip: Fill your thermal bottle with 1/2 crushed ice on hot days and it will stay icy cold for hours).  What I like about stainless steel is that you can actually boil water in them if you have to. However, where they shine is how they don't hold odors from previous drink contents.

This new Polar Bottle Thermaluxe goes one better by having their Half Twist Lid included. The Half Twist and Go situation means that you don't have to change to a cafe lid for sipping and a loop cap for traveling like the SS Klean Kanteens (which I am also crazy about). There are pros and cons on both sides but just having one lid seems like it would make your life simpler.

So really now is the time to make your upgrades in sports hydration. A water bottle is essential to your workout arsenal and now you can have your cold water and drink it too.

Use a Purificup to refill your Polar Bottle on the fly.

Pure Water
Another essential item I would pair with your thermal drink container is a Purificup.  A Purificup is a completely portable traveling water filtration system. You can take it to the park or outback with you and filter water on the fly.  I've used it to filter water for a whole week of camping in the wilderness as it removes chemicals, heavy metals, bacteria and water borne pathogens like Giardia. 

If you are running, hiking or cycling in your local park, take a Purificup to filter water on the fly at a public water fountain. Heck, you can even filter water from your local lake!  Whatever you choose, be sure to plan ahead so that dehydration and heat stroke does not claim you as its next victim this season. Below are 5 Advantages of Drinking ICY COLD Water in the Morning.  So Chill to get the best results.

Valentine's Fitness Makeover!

In the NY/NJ Area? Check out Brookdale College in Lincroft NJ's hot new seminar guaranteed to jump-start your fitness program!

  
Valentine's Fitness Makeover

Most of us start with good intentions to get fit but soon find ourselves overwhelmed with the commitment of time and effort.  Gain new and practical inspiration with tips and tricks from a women's health and fitness author and blogger on how to incorporate toning and calorie burning into your daily lifestyle.  Dr. Miczak will also discuss nutrition to help increase your metabolism even when you are not exercising.

Saturday February 16, 10am - noon
Fee & Code: $29 XHEAF
Brookdale Community College
765 Newman Springs Road
Lincroft, NJ 07738-1543
Info/Registration: 732-224-2315
Online Spring 2013 Business & Community Development Catalog & Registration  

Have fun shaping up with health & fitness author/editor Dr. Marie J Miczak

Here's a Course Fitness Tip :
Don't forget the importance of staying hydrated while working out. I take a portable Purificup water filter with me to the gym and park to avoid single use water bottles.  Here are 5 Advantages of Drinking Water in the Morning.  16 oz of chilled water is all you need to kick-start your day!

The Year's Top Outdoor - Fitness Gifts

Gift guide for cyclists, runners, hikers and other outdoorsy folk on your list. The Year's TOP Outdoor & Fitness Gifts!

This is the time of year for giving gifts to those we love.  One of the best things to do is to select a gift that just keeps on giving!  Something that will help the person engage in a healthy lifestyle and some of the best gear is that which allows the person to play while getting fit. Here are some tips and tricks on not only picking the perfect item for the person on your list but making your gift better by personalizing it.

Using a Personal Touch

You may need to be a bit stealthy but you can always ask the person what they've been up to or what plans they may have for the holidays.  They may be planning a ski trip or a cabin stay with family.  Perhaps they like hiking or snowshoeing.  Are they a road warrior who enjoys running or cycling?  Whatever the case you can see where their passions are with a few key questions or observations.

Personalize this Lumbar Pack with Energy Bars & Gels

Gifts within Gifts

This ultralight Mountainsmith Dart TLS Lumbar Pack is perfect for the runner or day hiker on your list.

It comes with it's own water bottle but also has a nice little zippered front pouch.  Fill it with some tasty protein bars or energy gel packs before you wrap it up!

Think outside of the box or bottle on this one.  You can include powered effervescent Vitamin C or electrolyte packs that can be added to the water bottle during the run.

Purchase extra water bottles for this pack so they can keep one cold in the fridge, ready to run in the morning.  As an example, Polar Bottle makes lightweight 12 oz thermal bottles that stay cold and fit this particular lumbar pack perfectly.

Sizing Things Up

Aiden Tweed Cap

Something you may want to stay away from are items that demand you know the person's exact size.  If you do, all well and good but if you are not sure, choose items that span over a range of size differences or are size-less (one size fits most).

A stretchy knit hat may seem like a great idea but many of them can still be too tight for us ladies with lots of hair.

That's why I like this Aiden Tweed Hat from Carve Designs of CA

Trendy yet sophisticated, the Aiden comes in Small/Medium and Medium/Large but has no elastic involved to restrict the head.  You have a better chance of calling the right size with a choice like this. You can also purchase cloth labels from the sewing section or craft store that iron onto the inside of the cap to include the person's name.  How about stitching the person's initials on the garment as a monogram? Sweet huh?

Other Gift Items that Are Size-Forgiving:
A scarf
Ear Muffs
Warm Merino Wool Socks
Knit Gloves
Cardigan Sweaters 
Everybody needs these and it is something that you needn't worry about purchasing in just the right size.

Powering Up-Slimming Down

Turn on the Juice

A Power Blender like VitaMix is the ultimate health gift

Although I'm mostly featuring outdoor gifts, don't forget what goes on in the kitchen.  If you know the person on your list is in to juicing or loves smoothies, why not get them a power blender?  There are many on the market today but the one I use both juices, blends AND cooks all in the same container.  My VitaMix 5200 Power Blender is like having three machines plus a food processor all in one but I use it most to make my morning smoothies. If your health-nut happens to be a spouse, guess what?  You get to use it too!  Really it is so versatile and perfect for people on the go who want to prepare delicious whole foods in an instant.

Help Them Cut the Fat

Another kitchen item everyone would appreciate is a non-toxic, non-stick fry pan.  These are the new "green" non-stick pans that do not have any of the petroleum bi-products associated with Teflon coatings.

These can really make a difference in cutting down the amount of fat you cook with which eventually ends up on your hips.  I like Mauviel's M'stone anthracite coated non-stick cookware.

 

Mauviel M'stone "natural" non-stick cookware via GaveThat.com

Anthracite is a very hard, crystalline form of coal and when combined with anodized aluminum, conducts heat very evenly. Use it to make veggie omelets with little or no added oil or do an easy saute of vegetables and pasta for a one pan meal.  These are so easy to clean and will be a welcome addition to any health minded chef on your list.

Gear to Help Keep Them Safe

Anyone on your list like to jog or bicycle?  Just the thought of them sharing the road with motor vehicles can make you cringe but there are a lot of gifts you can choose that can help make a difference on how visible they are on the road.

Road ID Supernova LED Lights

As the days are getting shorter, the need for lights is going to be even more important.  I use these very bright Supernova LED blinkies from Road ID.  You can choose the wrist band, shoe or bicycle attachment. I've been able to thread the wrist model through the rear vents of most of my cycling helmets for extra visibility.  They work great, are very tough and water resistant.

Another great gift for safety would include having proper medical and contact information the person could wear when they head out cycling, running or walking.  Road ID has that covered too with their FIXX ID Tags and ID Bracelets that go down to sizes for children.  You can give the ones you love Road ID Gift Cards to they can personalize and order their own tags & wristbands right online.  This is the one gift that could literally save their life by including any health conditions or medications the person may be taking. There is also space for several contact numbers on the Road ID which is important to family and friends they wish to have notified first.

Supernova Light threaded in my helmet's vents.

Knowing the person's past times and interests will help you pick just the right gift but these are a few ideas that can have the most impact on the health and well being of your favorite weekend warrior.

Technical gear comes and goes but  this year why not give gifts that show both thought and concern for the person's long term wellness and safety?  Believe me, they will appreciate the thought and time you took to look out for them.

Lastly, I would include a Purificup Portable Water Filtration System. It's great for any outdoor fanatic who wants, fresh, pure water at their fingertips. Perfect for travel, backpacking, skiing, camping, cycling, etc.

So what do YOU hope to give or get this year?

 

  

Natural Disasters: Survival Tips

The barometer is reading a record 949 millibars while Superstorm Sandy was raging.  Irene was 960.

Living in the path of Hurricane Sandy (and last year, Irene), has been a serious wake-up call.  While the main foci of my blog is cross training and fitness, this recent natural disaster has given me quite a few relative talking points.

My Greenzone Folding Bike means skipping long gas lines

Rely on Your Own Power
During an extreme weather emergency, roads and sidewalks may be blocked.  You may find yourself hiking or even bicycling your way out to seek help or locate supplies.
Some people think the Red Cross will simply roll up and start serving from their truck-kitchens.  Not exactly.  If they come at all, it may be 3 days after the catastrophe so you need to be in shape to make it to the nearest safe shelter.
One 28 year old New Jersey man left a note to an Ocean county homeowner on how a wave from Sandy threw him from his home. He had to swim for it as the water around him was about 10 feet deep and very cold. Had he not been in shape to keep treading water all that time, he might not have made it.
Now while we may not face circumstances that dire, what about being able to walk or bicycle to get food, water and shelter?  Post Sandy, I'm walking and riding my bicycle (as usual) to get around as many local stores have no power.  I have to go a few miles out of my way to ones that do and since gas is under ration, using my folding bicycle makes perfect sense.    

Strengthen Your Immune System
One thing you don't need compromised is your ability to fight off colds, the flu and infections at a time when water, food and medical supplies may be a bit iffy.  Add in the fact that power outages can cause heating units to fail, your immune system had best be running at top efficiency.  Superstorm Sandy knocked out power to millions of NY & NJ residents and as of this writing, nearly half of our effected populations still are without electricity.

Solar powered hurricane lamp glowing during Sandy.  Antioxidant rich foods are key.

Immunity Boosters
Taking12.5 mgs of Terry Naturally Tri-Iodine daily is part of my immunity support protocol. I also eat antioxidant rich foods like apples, asparagus, artichokes, almonds, walnuts, dried plums, organic squash, spring greens and mushrooms along with Rainbow Light's Protein Energizers everyday.  Vitamin C is also the old standby but your body can't absorb any more than 500 mgs at a time.  It's also better to have a buffered vitamin C as it does not acidify your urine as straight ascorbic acid will.

Be Prepared: Food, Water, Warm Clothing

Augie Food's Cheddar Broccoli Soup is easy to prepare & delicious.

Meals
Planning for an emergency, you want to make sure you have ample food, water and warm clothing close at hand.  As for food, shelf stable soups like this antioxidant rich Cheddar Broccoli Soup from Augie Foods will keep unopened for 25 years!  It comes in a pouch and is lightweight while taking up much less room than cans.  You can also have some do-it-yourself MRE's on hand like Sunbutter or Peanut Butter and Jelly sandwiches but if possible I like to serve hot foods to warm up.

Water
You don't need to purchase bottled water.  You can fill any empty bottle with filtered water and it will keep for several weeks.  Another option is to invest in a Water BOB for your bathtub. Fill it up and dispense as needed.  Just make sure to have at least 2 gallons per person per day for drinking and washing needs.  If you are not sure about your water supply's safety, consider boiling your water for 5 minutes or invest in a Purificup Portable Water Filtration System.
If you have to relocate to a shelter or a warming center, you can bring your Purificup with you. Having safe, pure water to drink during an emergency is a very important step towards staying healthy.  Likewise hypothermia is more apt to be a problem if you are dehydrated. 

Warm Clothing
Here's where your technical clothing will make all the difference.  I usually don't ride my bicycle in 38 degree weather but Sandy made it a necessity.  We all know about layering but you have to be really careful when exerting yourself.  That's because sweat can build up and cause the wetness of perspiration to literally freeze you on the spot.  I start out with a good base layer like Smartwool next to my skin.  Their soft Merino wool shirts and socks have natural wicking action to keep you both warm AND dry.
Outer Layers should also have a certain amount of permeability. I've discovered the benefits of Gore Tex Quilted jackets with PrimaLoft® Infinity insulation.  I've been wearing my Gore Bike Wear's Path Windstopper ShellLady Jacket and have been very comfortable in below 40 degree weather, especially when I added a Carve Designs cotton scarf and CityZen Urban Cycling lid by Lazer Helmets.  Gore-Tex is water resistant and the jacket has Insulated Windstopper Shell that allows sweat to evaporate, leaving you cozy and dry underneath.

I'm blessed that we have a Solar Power Station on the estate so that when Sandy hit and knocked out the electricity, we were able to keep the lights, fridge, radio and sump pump working for 4 days.  That was the longest we've ever been without power!  No phone or Internet service was available but we had gas and hot water with lots of wood for a fire from all the fallen trees.

Keep some WetFire Tinder to start a fire in damp, stormy conditions.  Available from Camping Survival.com

When we stayed at the cabin this year in September, I learned to make firestarters out of rolled pieces of cotton jersey smeared with petroleum jelly.  These were placed under our kindling sticks and worked extremely well to start a roaring fire. Really a lot of these Camping Survival techniques are carried over from our camping and hiking trips.  They work very well in an emergency too and everyone should know how to start a fire.

Firestarting tools: Valley Hatchet, British Army Knife & Aurora Fire Starter.

We have acoustic guitars, harmonicas and played them during the storm to keep everyone calm. We had light so we played cards, Twister & Operation too but sitting by a warm fire beat everything.

We have lots of firewood for the fire now!

Right now I'm keeping an eye on the next storm while remembering things learned from weathering this one.  When the barometer starts falling, that's when you know trouble is brewing in the atmosphere.   My prayers and heart go out to all of my NY/NJ/CT neighbors who are still struggling with power outages, fallen debris, gas restrictions and all manner of deprivation.  Some have lost their homes. Over 100 people have lost their lives due to this storm.  Be safe all and God bless.

Kestrel Pocket Weather Tracker 4500 BT taking a reading for the next Nor' easter.  Adventure Medical Kits SOL Origin compact survival kit.

Portable Water Filtration Made Easy

Navigating the mighty Manasquan River in the great northeast.

I'm currently on vacation now through September 17th but just wanted to share this from our trip so far:  When you're traveling, on vacation or using your local parks and campgrounds, there is one thing you might not want to do.  That is drink the water.  I've used the public water fountains in the campsites where we've stayed and it wasn't too pleasant.  We ended up buying bottled water which was a waste of both time and money.  Still it beats getting sick and dehydrated as you just don't know who used the spigot before you. 

What if you could transform that park water fountain swill into fresh, pure, bacteria free water?  It can be done.  We were canoeing on vacation this week and decided not to carry in a lot of water.  Instead we simply packed two ice filled 12oz Insulated Polar Bottles with a Purificup Portable Water Purifier, and an Adventure Medical Kit Marine 250 and put everything in a Snap Sac Cooler Tote on the deck of the canoe.

That was about all we needed for the time out on the water but once we came ashore, we had access to the public drinking fountains and were able to re-fill our bottles.  This actually worked out great because we didn't have to board with excessive amounts of water.  Heavy coolers and rolling bottles are not what you want with you in a canoe!  

So the re-fill was quite simple.  Since this was water fountain water, it is potable or safe for drinking.  We used the Purificup for Tap Water but could have just as well used the Purificup for Natural Water to filter water directly from the Manasquan River we were navigating.

Purificup filtering into a Klean Kanteen

As you can see here, we just dumped the water we collected into the top of the Purificup container. It comes with a separate collection cup but I thought, "Oh, what the heck!"  We filled the Purificup to the "Fill Line" and let it go.  The flow rate is pretty fast and before you know it, our public water fountain sample tasted like store brought bottled water.  I had peace of mind knowing that the bacteria most often present at public drinking sources had been killed along with any other pathogens and heavy metals.



I can't underscore how liberating using a portable water filter like this is.  Due to the flotation vests, we can't use cool lumbar packs like The Dart or hydration packs like the CamelBak Antidote. To be able to carry the bare minimum amount of water aboard our watercraft made such a difference.  Everything stowed neatly in our cooler tote under the bow's bench.  After canoeing, we even took a 4 mile hike through the woods on the nature trail.

We weren't concerned about running out of water because there was plenty available for filtration: both via natural river water and public drinking fountain sources. 


So if you are concerned about having to pack a lot of water, running out or having to purchase bottled water, (may not be available in the outback), consider bringing along a way to filter water on the fly.  The type of water filter you use will depend on where you're going and what sort of water you'll have access to.  Either way, a portable water filter like Purificup can be a major player in being prepared, eco-friendly and staying hydrated outdoors.

The NEW 12oz Insulated Polar Bottle is the perfect travel size.  Refilled it with a Purificup!

Hydration Solutions for Ultralight Hikes

Trending Now: Hike with less water but carry a portable filtration system

The summer heat is no time to skimp on water.  I really like my hydration packs such as CamelBak's Antidote Reservoir but even with its lightweight Mule carrier, it's just overkill for most hikes.  You'll find this to be the case more so with front country backpacking where you store much of your food and water at base camp or in your car parked in the lot.

Hauling Too Much Water?

Traveling super-light has its place and carrying 100 ozs of water is definitely going to blow out your back especially if you have other essential gear packed in.  I've found the best solution to be this:

Aurora 2SA Carbide Firestarter by Solo Scientific

1.) Find out where you will be hiking and if that area has a clean water source.

  

2.) Take what you need but pack a water filtration system in case of an emergency.

3.) Bring Stainless Steel cups that allow you to boil your water for extra disinfection.

4.) Bring a water proof firestarter to boil water. I use this Aurora 2SA Carbide Firestarter by Solo Scientific.

All of these items are relatively light, compact and easy to carry and will save you several pounds in your pack weight.  Remember 1 gallon of water weighs a whopping 8.35 lbs!  Now if you're climbing in the heat, you will be drinking a lot of that but let's face it.  Most of that water is just going to be dead weight for most of the trip.

Stainless Steel Klean Kanteen Pints & Carabiner

Stainless Steel Pint Cups by Klean Kanteen

The beauty of bringing along these cups is that they are lightweight, weighing only 3.5 ozs and virtually indestructible.  Clip them on your backpack with colorful bands that attach to their own S carabiners.  Clip them off to retrieve water from a nearby stream or lake. 

You can also place these 16 oz, 18/8 gauge stainless steel cups right over a fire and sterilize the contents by boiling water in the cup.  Use them to make soup, ramen noodles, oatmeal or any other camp side gorp requiring hot, boiling water.

These are excellent, easy to pack solutions for sterilizing water that you know is relatively pure to begin with.  Boiling will not, however, remove heavy metals like arsenic, cadmium, lead and other such contaminates from your water. In fact boiling only concentrates them.  If you are uncertain about your water source it's best to go to Plan B, a comprehensive but portable water filtration system.

Purificup Portable Water Filtration System

Purificup is hailed as the world's first portable water filtration system that removes 99.9% of contaminants such as bacteria, parasites and pathogens via a high tech nano-silver filter.  The unit is self contained with no tubing or extra parts required. 
Purificup is quite different from the CamelBak All Clear which uses batteries for UV disinfection.  While I really like the idea, UV light water purification does not strain out parasites, organic/inorganic contaminants and undissolved solids from the water. To underscore this, the CamelBak website recommends that if you are using the All Clear when camping in Upstate New York, that you:

Travel Water Facts:

When filling from a stream or other natural water source, you’ll want to ensure that you’ve also strained out any particulates prior to purifying your water to avoid bacteria or protozoan cysts like cryptosporidium parvum.

Therefore you may want to have the Purificup as your primary water filtration system to work with "iffy" potable water supplies.
 
Purificup for Natural Water

Our water source, Koi Central

Purificup makes portable filtration systems for both tap and natural water.  The unit comes in a capsule that allows all of the parts to nest neatly inside but weighs only 13.25 ozs.  That's with the filter soaked and charged.

No Water Boiling Needed
The nano-silver medium is an effective sterilizing agent so there is no need to boil the water for additional disinfection after it has been filtered. It is even effective in removing parasites such as giardia, also called Giardia lamblia, a type of single celled, flagellated protozoa.  This parasite may be found in streams, ponds, rivers, and lakes that have been contaminated with feces or sewage, (Eww!). Giardia infection causes a disease called giardiasis and is marked by abdominal cramps and diarrhea.
Silver naturally has both antibacterial AND anti-fungal properties so it takes care of fungi as well.  One filter will purify up to 11 gallons of water.  That's saving you close to 92 lbs of water weight you DON'T have to carry!

Purificup filtering water from our Koi Pond

Purificup Filter Features:

Exclusive 3 Stage Filter Technology

1. Ion exchange resin: Turn hard water into soft water by removing heavy metals (lead, copper, cadmium, mercury, etc) and calcareous (meganesium, calcium icons). In addition, it stably produces wear basic water during its life span.
2. Activated carbon: Remove chlorine and other organic odor including THM, organic solvent, and pesticides.
3. Nano-silver membrane:  The membrane kills 99.99% of the pathogens in natural water sources such as streams, falls, creeks, and rivers.  It is located on the inlet and exit of the filter circulation channel, preventing the filter cartridge from contamination. + Absolute 1 micron filter for additional layer of protection against bacteria.

So How Does the Filtered Water Taste?
Unpacking and setting up the filter was quick and easy.  Simply immerse the water filter in pure water for about 60 secs. to prepare it.  In the lead photo I'm filling the included cup at the waterfall of our Koi Pond which is stocked with numerous fish.  Yes, the water smells fishy. We also have waterfowl, turtles, frogs and other critters using the pond.  Can you say e. coli?

I placed the collection container on top of the filtering unit and you can see pure, sparkling water flowing into the cup below.  The resulting water was very clear with no turbidity, cloudiness or fishy smell.  The taste?  Delicious!!!  Now I'm not promoting drinking water out of a fish pond but it just shows how effective Purificup really is.  I didn't feel ill or have any digestive problems from drinking my filtered pond water.  If it works on THAT water, it will clean up anything.  No backpacking / survival kit is complete without a comprehensive water filtration/purification system.  This is one of the best I've seen to date and what I will be packing from now on.

The Wrap
The choice is yours.  Continue hauling water like a pack mule or lighten up. Most of the time I do not finish all of the water in my hydration pack, even for longer hikes.  I've started carrying less water and have been fine....so far.  Just to be safe, I plan to keep a water filtration system on board in case of an emergency.  That way I have the best of both worlds.  Traveling light but traveling RIGHT.

Traveling light with less water.  Mountainsmith's Dart TLS Lumbar Pack with Water Bottle

Canoeing & Kayaking Trip Prep

Water sports like canoeing and kayaking can be a fantastic day out with a little preparation.

I've always loved the water!  I spent many vacations at resorts like Lake Hopatcong in New Jersey or the Hamptons and Sag Harbor on Long Island.  While I enjoy being in the water, I especially like being on the water.  I've sailed larger vessels like the Clearwater Sloop but really enjoy people powered watercraft like canoes and kayaks.

Take a Class

Magda is using a feathered kayak paddle

I had been canoeing for years but enrolled in a class through my local county park system.  They gave us great pointers on choosing the proper oar for your height and how to choose/adjust your flotation vest for the best fit.  You can also read Sea Kayaking - Basic Skills, Paddling Techniques and Trip Planning by Dan Henderson of The Mountaineers Books.  Dan is a former National Athlete and team coach and his book is a wealth of information on all types of kayaking.

How to Paddle & Steer
According to our instructor, the canoe oar handle should come to just below your chin when held vertically.  Kayak paddles come in feathered and un-feathered so you'll have to experiment with which is more comfortable. Feathered kayak paddles go with the natural roll and allow you to keep your wrists straight throughout the paddle stroke. They do not need to be adjusted much between strokes and the healthiest position for your wrists is straight. Check out this short video instruction on how to stroke and steer your kayak using a feathered paddle:

Sperry Topsider Boating Shoes

Getting a Grip
You'll want to wear water repellent slip proof shoes for canoeing and sit on top kayaking.  Really any grippy soled athletic shoe will work.  Magda is wearing a pair of Sperry Topsider Sandals in the lead photo.  These sandals and Sperry's athletic shoes have ridged soles that act like little water squeegees to keep you from slipping when boarding watercraft. Most accidents happen while boarding and disembarking.  Needless to say decks and boat interiors are often wet & slippery me hearty. 

What to Bring On Board?
Well, stuff that floats of course!  If something isn't waterproof, it might be best to leave it on shore.  Here's my packing essentials for a day out on the water, canoeing, kayaking or on board a recreational craft.
 

 
Packing List
Everything pictured above, including the Adventure Medical Kit fits in The Mountainsmith Sixer Travel Cooler.  

The Sixer Travel Cooler for easy boarding

Going from left to right:

UV Protective Eyewear - These are Rudy Project Demi-turtle sunglasses.  Very important because water reflects up to 90% of the sun's rays. Wrap around design best protects eyes.

Sunblock - We like Mission Athletecare's Sun Defeated Continuous Spray, SPF/UPF 30.  You don't want to risk dropping an oar or paddle so an easy to spray sunblock like this works great.

Kestrel 4500 Weather Tracker - GPS of Wi-Fi might not be available off shore.  The Kestrel 4500 tracks weather conditions on the water and measures wind speed and direction.  Barometer charts upcoming storms and squalls so you can get to shore safely while the unit itself floats / measures water temps.

Water & Water Filtration - I find Insulated Klean Kanteens work best. You can even clip the caribiner top to your flotation vest or a rail & water stays cool for up to 24 hrs.  Need more water?  You can carry less and simply filter additional water in case of an emergency with a Purificup.

Food & Snacks - Think of packing things you can eat with one hand.  Meal bars, gel packs can both be held and eaten while paddling.  I keep cut sandwiches and raw vegetables cold in The Sixer & a Lunch 2 Go.

Marine Specific Medical Kit - I like Adventure Medical Kits Marine 250.  Very complete and you can even snap it on or install it permanently in your watercraft.  Doing this makes it easy to remove items with one hand while the kit is mounted.  The Marine 250 first aid supplies are packaged in waterproof inner bags and is well organized according to emergency. Perfect for fishing, recreational and day trips on inland waterways we always add a few packs of Natrapel Insect Repellent towelettes to our medical kits.

Sailing to Nantucket Island off the coast of Massachusetts.

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+