As the days get longer and temperatures rise, many of us look forward to spending more time outdoors. Whether you're planning hiking trips, cycling adventures, paddleboarding sessions, long walks on the coast, or simply making the most of the sunshine, preparing your body for an active summer will help you stay energised and able to enjoy every moment to the fullest.
The transition from a more sedentary winter to a busy summer schedule can place extra demands on your body. By focusing on nutrition, fitness, recovery, and joint health, you can build a strong foundation that supports all your favourite activities.
Here are some of the best ways to get adventure-ready this summer.
Fuel your body with the right nutrition
A balanced approach to eating is the cornerstone of an active lifestyle. The food you eat provides the energy needed for outdoor activities while also supporting muscle recovery, immune function, and overall wellbeing.
Create balanced meals that include:
- Lean proteins such as chicken, fish, eggs, beans, and lentils
- Complex carbohydrates including whole grains, oats, sweet potatoes, and brown rice
- Healthy fats from nuts, seeds, avocados, and olive oil
- Plenty of colourful fruits and vegetables for a wide range of vitamins, minerals, and antioxidants
If you're increasing your activity levels, ensure you're consuming enough protein to help maintain and repair muscle tissue. A good rule of thumb is to include a source of protein at every meal.
Make protein your focus when it comes to snacks too. There are plenty of portable options that you can take with you on your adventures such as hard-boiled eggs, a nuts and seeds pot, or homemade energy balls using oats, a nut butter of your choice, and honey – you can even add protein powder if you like.
Stay well hydrated
Hydration plays a critical role in physical performance. Even mild dehydration can affect energy levels, concentration, endurance, and recovery.
As temperatures increase, your body also loses more fluid through sweat, making it important to drink regularly throughout the day.
Simple hydration tips include:
- Carrying a reusable water bottle and refilling regularly
- Drinking before, during, and after exercise
- Sipping water throughout the day, rather than drinking a larger amount sporadically
Seasonal fruits and vegetables such as cucumber, lettuce, oranges, berries, cherries, and watermelon can be particularly beneficial during summer months, offering hydration alongside valuable nutrients.
If you're participating in longer activities, or have a full day of activity planned, drinks that help replace electrolytes that are lost through sweating are good to have to hand. Natural options include coconut water, orange juice, tomato juice, and watermelon juice.
Both dairy and fortified plant milk contain electrolytes, particularly calcium and potassium. Whilst keeping milk cool on your adventures may not be practical, it also provides protein, making it a useful recovery drink after exercise.
Get more active gradually
One of the most common mistakes we make is trying to do too much too soon. If you have had a quieter winter period, suddenly tackling long hikes or bike rides, for example, can increase the risk of muscle fatigue and injuries.
Start by increasing your daily step count by adding regular walks to your routine or build up your leg strength and stamina with shorter rides initially. Support your body by incorporating strength training two to three times per week.
Don’t forget to build in time to rest and recover. Supportive strategies such as stretching, foam-rolling, gentle walks, and rest days can also help minimise aches and pains and keep you feeling fresh.
Over time you can gradually increase the duration and intensity of activities. By building your activity levels gradually you can significantly improve endurance, strength, and mobility and get the most out of your summer adventures.
Support your joint health
Healthy joints are essential for enjoying an active lifestyle. Whether you're hiking uneven trails, climbing hills, cycling long distances, or simply walking more frequently, your joints absorb the strain put on your body every day.
Looking after your joints before problems arise can help you remain comfortable and active throughout the summer season.
Several lifestyle factors contribute to joint health:
Maintaining a healthy weight
Excess body weight increases the load placed on weight-bearing joints, particularly the knees, hips, and ankles. Maintaining a healthy weight can help reduce unnecessary strain on your body.
Staying flexible
Regular movement helps keep joints flexible and supports the muscles that stabilise them. Low-impact activities such as swimming, yoga, and pilates can be especially beneficial. Also remember to stretch before and after exercise or activity.
Eating a Nutrient-Rich Diet
Certain nutrients play an important role in supporting joint function and connective tissues. These include:
- Omega-3 fatty acids from oily fish, flax seeds and chia seeds
- Vitamin C which helps support cartilage and collagen – find it in fruits and vegetables
- Calcium and vitamin D for bone health
- Vitamin K which is found in dark green leafy veg, dairy, chicken, pork, and egg yolks
For additional support, consider a supplement such as Joint Active specially formulated to help support your joint health and flexibility.
Don't ignore early warning signs
Minor aches and stiffness can sometimes signal that your body needs more recovery time or mobility support. Addressing discomfort early may help prevent any longer-term issues or injuries in the future.
When your joints feel comfortable and well-supported, it will be easier to stay active and make the most of everything summer has to offer.
Prioritise sleep and recovery
All-day outdoor adventures can place physical demands on your body: recovery is key and important for your body to repair, adapt and become stronger.
Good quality sleep helps support muscle recovery, immune function, hormonal balance, mental focus, and energy levels.
Adults should generally aim for seven to nine hours of quality sleep each night.
Prepare for the sun
Hopefully the summer will be a sunny one. But spending more time outdoors means greater exposure to ultraviolet (UV) rays. Protecting your skin is an important part of staying healthy throughout the summer months.
Make sure to apply broad-spectrum sunscreen of at least SPF 30. Wear a hat and sunglasses and seek shade during peak sunlight hours between 11 a.m. – 3 p.m. Remember to reapply sunscreen regularly, especially after swimming or sweating.
Support your immune system
No one wants illness to interrupt summer plans. Supporting your immune system through healthy lifestyle habits can help keep you feeling your best: all the tips described so far will also help support your immunity. Eating a varied, nutrient-rich diet, staying physically active, managing stress, getting sufficient quality sleep and staying hydrated are all immune-supportive.
A healthy immune system will help your body cope with the increased physical demands that often accompany a more active summer season.
Make this your most active summer yet!
By focusing on balanced nutrition, proper hydration, regular exercise, quality sleep, and proactive joint care, you can help your body perform at its best and enjoy outdoor adventures with confidence.
Whether you're exploring new walking trails, cycling through the countryside, paddleboarding on calm waters, or embarking on a weekend camping trip, supporting your wellbeing every day will mean you're ready for every opportunity that summer brings.
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