Now that you’re hooked to the feeling of riding waves you’re probably ready to step it up and start improving your skills. We’ve gathered tips and advice from some of the top SUP surfing pros from around the globe to help guide you towards your goal of becoming a better stand up paddle surfer.

Just like all sports and fitness arenas, there is a significant amount of min-maxing going on behind the scenes with SUP – and clothing enters as its own debate.

Stand-up pddleboarding (SUP) is a high-energy sport. In fact, the average person burn twice the calories doing SUP than going out for a brisk walk — around 400 calories an hour. Paddleboarding is also a great way to build up muscle strength in your core groups, in particular the arms and legs. This is why it is important to choose your snacks wisely when you are spending the day on your board.

Nothing puts more of a damper on your downwinder than quick crash of energy and stamina. And even the most proficient of paddlers, and strategic of strokes will lose steam if the fuel coming in is lacking the proper nutrients. If you are looking to increase your speed, replenish your muscles after race-training, achieve 3-legged down dog, or simply just wanting some healthy snacks to carry with you on your typical Sunday Funday, Jodelle Fitzwater put together her Top 10 Nutrition tips to keep you SUP-er strong and paddling long!

When making your first paddle board purchase one of the most overlooked items is making sure you're getting the right paddle. Here are a few mistakes you should avoid when buying your first paddle.

SUP has a lot of benefits, both physical and mental. Whether it’s the novelty of being surrounded by nature or the physical aspects of the activity, here are some ways SUP can help you deal with stress and anxiety.

Often times, stand up paddle boards can be big, bulky and weigh a lot which can make the task of lifting the board quite difficult. Because of the weight and size of many of the stand up paddle boards on the market there is a higher chance of injuring or straining your back when attempting to lift the board if not done properly. Here, Pau Hana’s Todd Caranto gives a few tips on how to lift a paddle board properly in order to avoid injury or strain to your back.

SUP, or stand up paddleboarding, is a great activity for children with special needs, provided that they receive encouragement and support from parents, SUP instructors, or other caregivers.

Picture it now: you and your best friends, stand up paddle boarding on an empty river, listening to the sounds of nature. You’ve taken a few days to escape the city and explore earth. Yes, you read that correctly. A few days: plural. Taking an overnight SUP adventure may seem daunting, and in a way, crazy. But it is surprisingly easy to pack and prepare. Take a look at our tips on how to best pack for the ultimate overnight SUP trip.

Knowing how to swim is considered a vital life skill, yet there are around four billion people across the globe who haven’t mastered it.

Getting your much-needed vitamin D while paddle boarding is one of the perks of being on the water though it’s important to take note that too much sun exposure can be harmful and cause problems down the road. To avoid getting too much sun while paddle boarding we’ve teamed up with dermatologist Rebecca Shpall, MD to get you a list of what you can do.

1.2 million people are expected to paddle board this year. With the sun shining and the summer months quickly approaching, it’s time to grab our boards and hit the water. However, our boards aren’t the only things that we need to pack. We also need to make sure we have the right foods and nutrients for a long session under the scorching sun.