Yeah summer! I just love the sunny days to go for a swim in the pool, the breezy warm days to go for a hike and the warm, cloudy days to sit on a patio with friends. What are your favourite summer activities? Do you like to get some R&R or get outside and get active? I think the perfect summer is a combination of both!

Whether you are at the cottage, on a camping trip or just getting active around town, it’s key to think ahead to stay safe in the heat! The team and I put together a summer activity guide to help you get active while staying healthy.

Stay Hydrated

Good hydration is extremely important, especially when you’re getting active outside. Fluid, specifically water, helps to regulate your body temperature so you don’t get too hot or too cold. So you can see during those hot summer days, getting enough water will keep you cool, feeling fine and totally energized! Staying hydrated is also crucial for our digestive health.

For those of us who suffer with IBS, keeping hydrated can help curb unpleasant symptoms such as pain and constipation. Fibre helps to control diarrhea by absorbing fluid, however, if you don’t replenish the fluid fibre has absorbed, constipation can occur. To learn more about the role fibre plays in digestive health, check out our article What’s all the Fuss about Fibre? Not getting enough fluid can also cause headaches, nausea and discomfort which is not welcome when you are already battling other symptoms of digestive distress.

If you’re headed outside, make sure to bring a bottle of water with you, a good size, 1 to 1½ litres would be great… and be aware of the signs of dehydration which include: feeling lightheaded, nauseas, muscle cramps, and a dry mouth. If you think you are starting to get dehydrated, get out of the sun and grab a drink. If you don’t love plain water, try adding something delicious to your water to spice it up:

• Strawberries
• Raspberries
• Blueberries
• Cantaloupe
• Fresh Mint
• Or Cilantro!

 

Bring a Snack

In addition to getting enough fluid in your body, it’s essential to keep your body fueled with nutrients throughout your activity. Plan on having a quick break for a snack at some point in your day. The calories will re-energize you and keep you going. When planning your snacks, include a carbohydrate and protein foods. Here are some examples:

• A banana and ¼ cup peanuts
• Half a turkey and cheddar sandwich
• ½ cup strawberries and ¼ cup lactose-free Greek yogurt
• ½ cup cantaloupe and ¼ cup walnuts
• ¼ cup lactose-free yogurt and Low FODMAP Spiced Granola

For those of us with IBS, packing snacks that won’t cause a flare-up of symptoms is essential! If you don’t pack snacks, you may get hit with hunger and crave foods that will trigger symptoms. Alternatively, you may not be able to find the right “safe” foods for your body depending on where you are in the world!

Since, the last thing you want while enjoying this beautiful summer weather is pain, bloating, and discomfort make sure to be prepared and pack snacks. For a refresher of the best and worst foods for IBS, take a look at this helpful guide.

Timing

On many hot, summer days, the highest temperatures and humidity usually happens in the middle of the day. This can get quite uncomfortable for outdoor activity. Scheduling your activity in the morning, late afternoon or evening can help you keep cool, comfortable and feeling good. Doing a vigorous activity during peak heat times can increase how quickly you become dehydrated and can make you feel fatigued much sooner, so definitely try to avoid this if possible. If you must get active during these times, plan for plenty of breaks and get in the shade!

For those of us who have IBS, unpleasant symptoms can make us feel like staying indoors and not going outside and getting active. The opposite could actually help your symptoms though! That’s right… activity can help reduce symptoms of IBS by helping to move food more easily through your digestive tract and stimulate natural contractions of your intestinal muscles, both of which help you digest your food easier, without any of the negative side effects.

 

So before the cold temperatures set back in and we retreat to our warm, cozy homes – get outside and enjoy the sunshine and warm weather! Remember to pack your fruity water, a simple snack and plan for the best day possible.

 

Much love & good eating,

Stephanie & The Team