Energizing Nutrition Tips for Outdoor Enthusiasts

By Andrea Bartels CNP NNCP RNT Registered Nutritional Therapist 01 Aug 2024

Energizing Nutrition Tips for Outdoor Enthusiasts

Do you want more energy for doing what you love outdoors this summer? Being active in hot weather can be draining as the body works hard to keep us from overheating.  Whether you’re swimming, gardening, hiking, canoeing, camping or enjoying other activities, being aware of the signs of overexertion and planning your nutrition ahead of time can help you sustain enjoyable outdoor activities, day after day. 

How to Recognize Over-Exertion 

It’s easy to blame the symptoms of over-exertion on the heat.  Shortness of breath, dizziness or light-headedness, nausea, racing heart, fatigue and/or decreased performance during or after physical activity are telltale signs that suggest you need to slow down. Recognizing potential over-exertion symptoms is an important first step in preventing injury or illness. But what if we can prevent them in the first place? Here are some nutrition tips to help you fully enjoy your outdoor activities this summer, day after day. 

1. Get enough calories. Physical activity in hot weather increases our heart rate and metabolism, increasing our energy requirements. Remember that energy comes from the macronutrients in food: carbohydrates, fats, and proteins.  Liquid nutrition like a shake comprised of protein powder, a fruit, and a fat source such as avocado or full -fat yogurt can be an easy snack; add a couple shakes of salt for some flavour-enhancement that doubles as electrolyte support, and voila! Alternatively, salted nuts and dried fruit in the form of a trail mix can be a convenient and portable source of well-rounded nutrition. 
2. Stay hydrated. Perspiration dehydrates us and causes loss of water-soluble nutrients, like our electrolyte minerals sodium, potassium and magnesium. These losses cannot be replaced by water alone, and could result in fatigue and cramping from lactic acid build up if not replenished in hot conditions.  Consider using mineral salts to counteract hyperacidity, such as Pure Lab’s Alkapure pH formulation. Two capsules can be taken before and two capsules can be taken after exertion to replenish electrolytes and support muscle function. 
3. Take a B complex supplement: Essential for energy production (conversion of food into energy), hemoglobin (red blood cell) production, muscle repair and growth, eight of the nine B vitamins need to be replenished once or twice daily to prevent deficiencies in energy production from occurring. That’s because they’re water-soluble. Otherwise, if your diet is deficient in certain B vitamins, clinical symptoms of deficiency can occur in as little as 3 to 7 days.  That’s why taking a formulation like Pure Lab’s Slow Release BioActive B Complex once or twice daily with food is a good idea. 
4. Maintain or build iron status. You’ve probably heard of hemoglobin, the iron-dependent red blood cells that carry oxygen around the body. Myoglobin is the specific iron-rich protein that stores oxygen in our muscles, for immediate use during exertion. But too little iron in the blood means insufficient oxygen transfer from the lungs to the tissues that need it, resulting in lactic acid build-up with symptoms of fatigue and poor stamina during physical activity. That’s right;  endurance and muscle function depend on sufficient iron.  In addition to this, iron is also involved in the production of ATP, a.k.a. cellular energy. Without iron or ATP, sustained energy during physical activity would not be possible.  So if you’re feeling tanked during or after a period of physical activity, your iron may need topping up. Women in particular should have their blood ferritin levels checked regularly by a primary health care provider. If your lab result is under 30, your energy and stamina may benefit from taking supplementary iron.  Since it’s one of the most difficult minerals to absorb, your diet alone may not be able to provide enough—and most iron supplements are famously hard on the stomach. But Carbonyl Iron is a supplementary form iron that is in the most absorbable form, so it’s easier on the GI tract. Typically, only 1 or 2 capsules daily are needed. Just remember to take iron away from calcium-containing foods and supplements for best results. 
5. Up your Antioxidants.  While experts agree exercise is good for us, it uses up oxygen at a rapid rate, leading to formation of free radicals. These need to be neutralized before they cause cellular damage, which might be experienced as muscle pain, fatigue and general fatigue post-exercise. Dietary sources include brightly and darkly coloured fruits and vegetables, and certain spices. But are you consuming at least 4 cups of these daily? If not, consider supplementary antioxidants like NADH and ubiquinol---these also serve a role in cellular energy production.  NADH is the nutrient most directly involved in cellular energy production because it’s the precursor to ATP—that’s cellular energy. Ubiquinol being the activated form of CoEnzyme Q10, it is particularly important to the heart and skeletal muscles.  In fact, the brain, heart and muscles use the majority of our energy, which is why they make high amounts of these nutrients. But aging, medications and toxin accumulations reduce the production of these nutrients, and ultimately, cellular energy.  Taking either Pure Lab’s NADH+Ubiquinol  or Slow Release NADH formulation daily supports the production of physical and mental energy needed to enjoy your favourite activities. 
6. Finally, give yourself permission to take breaks. Listen to your body’s messages and learn to trust them. If you don’t feel better after slowing down the intensity of your activity, call it a day and take it easy---because nothing can rejuvenate like plain old rest. 

With a bit of planning, you can maximize your enjoyment out of your active time spent outdoors this summer. Stay hydrated, stay nourished, and pay heed to your body’s signals for a time out. After all, it’s just a short yet wonderful time of year! 

References

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