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. From June to August, we are more likely to lose hydration and energy because of the hot temperatures. Therefore, you need to ensure that you’re preparing for each paddle-board session by eating right.
Hydration to Increase Duration
Our bodies are made up of 70 percent water and our vital organs can’t function without proper hydration. During the warm summer months, you become dehydrated more quickly even if you feel like you’re drinking enough water. This contributes to physical fatigue, muscle failure, reduction in cardiac output, and ultimately reduces your level of performance and duration of your paddles. Therefore, to ensure you have enough energy and strength to paddleboard, you should drink extra water during the summer months. Coconut water is also great to keep up your hydration level longer, as well as Aloe Vera juice and barley water. However, water isn’t the only way to keep you hydrated, you can also eat hydrating foods such as cucumbers, eggplants, zucchini, cantaloupe, and watermelon.
Carbo-Load Before You Board
Many people reduce the number of carbs they eat during the summer because our bodies simply crave lighter foods when its warm outside. However, the hotter the sun is, the more energy we need to paddle board, and ultimately the more carbs. Therefore, you should load up on carbs before you get on your board so that you have the extra kick to finish your session or beat someone in a race. Some high-carb foods that are also healthy and nutritional for you include beans, oats, lentils, quinoa, and brown rice. You may also want to have a banana prior to any paddle boarding session as they are a reliable source of energy and can prevent cramps and swelling.
Replenish Your Muscles After Your Fun in the Sun
Your post-board meal is just as important as your pre-board meal. After you’ve used up all your energy on a great paddle boarding run, you’ll want to replenish your body of essential nutrients to help your muscles recover and grow. Proteins and antioxidants are amazing ingredients to combat muscle soreness, promote muscle growth, and prevent inflammation. Once you’re done with a workout, skip the protein shake and cook up a nice plate of salmon and eggs. Tart cherries have also been found to have extremely high levels of anti-oxidants and anti-inflammatory properties that relieve cellular damage from workouts. If you aren’t feeling any of these foods, try cottage cheese, blueberries, leafy greens, and almonds.
Although we love spending time under the sun, the heat also requires us to take some extra precautions. Be sure that you’re hydrating yourself, carb-loading before your board, and that you’re replenishing your energy and muscles after each run.
For more nutrition tips, click HERE.