What do you need to do an outdoor activity?

For the practice of any of them to be safe and pleasant, it is advisable to follow a series of tips. Take note.

WHAT YOU SHOULD KNOW

• Contact with the air, the sun, nature ... is already beneficial in itself.
• Protecting yourself from the sun in outdoor sports is essential.
• Choosing the most suitable clothing and material will avoid unnecessary risks.

How to dress?

If so, wear cotton clothing that is fresh and does not prevent sweating. It is also necessary to cover the head with a cap, hat or scarf, preventing the sun's rays from directly hitting the head area and protecting ourselves as much as possible from the dreaded one.

Special cases would be those, where the factors to be considered, even though they are the same as in general activities, cause the garments to have specific characteristics. Today there are materials that allow you to be very comfortable and at the same time avoid being cold. Like the cap, in the water the cap is also a garment to value: in hot environments, latex ones are recommended, while if it is colder it is better to use a silicone one.

And put on shoes?

This section deserves a separate topic since it is a very broad topic with many variables to consider. In a generic way, the main ones would be:

• Type of activity to practice.
• Individual anatomy.
• Athlete's age.
• Surface on which it will be developed.
• Weather conditions.
• Injuries or health problems that may exist.

What plugins to use?

It is evident that depending on the chosen activity there are multiple possibilities, we will mention some:

• Helmet: it is mandatory in motor sports and more than recommended in sports such as skating, cycling or for riders / amazons. Above all, it is important that the little ones use it for those who, if we incorporate it as a habit, over time it will be an element of common use.
• Glasses: . For those in the sun, you must find out about the filter they carry since the weather variables and the environment advise different levels of protection.

FilterAbsorptionRecommendation00 to 20% Low light, cloudy days 120 to 60% Medium light days 260 to 80% Sunny days in late autumn, winter and early spring 380 to 90% Very sunny days, outdoor activities. It is the most common. 490 to 90% Snow, altitudes above 3000 m. Not suitable for driving.

When we think of water we must choose ones that are the right size for us, that do not squeeze us but that do not allow the entry of water. There are some with more or less dark glass depending on the type of water where you swim. We can also find them with a filter, like the sun or hypoallergenic ones.

What to eat and drink?

Being properly hydrated is very important when you exercise, but more so if we do it. Direct sun exposure causes our body temperature to rise more. Body thermoregulation is essential to avoid "heat stroke" or dehydration. So when you go out, always carry a bottle with water or sports drinks to be able to replace the loss of fluid and electrolytes. The frequency or amount of fluids you should drink varies depending on the intensity and duration of the exercise. The higher the intensity, the more replenishment. In general, it is advisable to drink 2-3 glasses of water (500 ml / 750 ml) every hour during exercise.

If you exercise in winter, hydration is also a factor to keep in mind. The metabolism increases to maintain body temperature and through respiration we also lose water.

But do not forget how important it is to drink during exercise as before or after.

As for the food, it depends on the temperature. If it is cold, consume carbohydrates, for example in the form of pasta, potatoes, bread, cereals ... And better if they are hot.

If the temperature is cool, eat fruits, vegetables or, why not, pasta but rather in the form of salads, at room temperature.

Benefits of practicing outdoors

Currently 75% of the European population lives their day to day away from nature and therefore from the extensive benefits it brings us.

Contact with the sun's rays and other elements of nature such as trees, water ... In general, a feeling of pleasure and well-being appears and the stress levels of our daily routine decrease.

The positive effects of sun exposure must be highlighted, as long as it is in a controlled and safe way. The rays are essential for a correct production of vitamin D, basic for the metabolism of calcium and phosphorus since it facilitates its deposit in the bones.

In addition, there is evidence that the sun increases the activity of cells of the immune and neuromuscular system. And those who enjoy sunbathing tend to rest better and this is due to the production of serotnonin, a neurotransmitter that intervenes in the regulation of sleep.

Our geography offers us many possibilities and options, we only need to assess what our physical form is and choose what type of activity we want to practice ... Afterwards, we will only have to enjoy!

Sports Medicine Specialist