Summer in Central Oregon is all about enjoying the great outdoors. From hiking in the Cascade Mountains to paddleboarding on the Deschutes River, there’s no shortage of activities to keep you busy. But as you dive into your summer adventures, it’s essential to keep two critical health factors in mind: maintaining spinal health and staying hydrated. Here at Point Chiropractic, we’re dedicated to helping you enjoy a healthy, active summer. Here’s how you can take care of your spine and ensure you’re staying hydrated during all your summer activities.

Maintaining A Healthy Spine

Your spine is the backbone—literally—of your body’s structure and function. Keeping it healthy is crucial, especially when you’re active. Here are some tips to help you maintain your spinal health while enjoying your favorite summer activities.

1. Stretch Regularly

Stretching is vital for maintaining flexibility and preventing injuries. Before you embark on any physical activity, take a few minutes to stretch your muscles and joints. Focus on your back, hamstrings, and hip flexors, as these areas are directly connected to your spine. Gentle yoga poses, such as the Cat-Cow stretch or Child’s Pose, can be particularly beneficial.

2. Practice Good Posture

Whether you’re hiking up a mountain or lounging by the lake, good posture is key to spinal health. When walking or hiking, keep your shoulders back, head up, and engage your core muscles. Avoid slouching, which can put unnecessary strain on your spine. Even when sitting, make sure your back is straight and supported.

3. Use Proper Equipment

Using the right equipment can make a big difference in preventing spinal injuries. If you’re hiking, invest in a good-quality backpack with padded straps and a waist belt to distribute the weight evenly across your back. For biking, ensure your bike is properly fitted to your body size to avoid awkward postures that can strain your back.

4. Strengthen Your Core

A strong core supports your spine and reduces the risk of back injuries. Incorporate core-strengthening exercises into your fitness routine. Planks, bridges, and abdominal crunches are excellent exercises to build core strength. Remember, a strong core isn’t just about having abs; it’s about having a stable center that supports your entire body.

Someone out on a hike grasping their knee in pain

5. Stay Active, but Don’t Overdo It

While staying active is essential, it’s also important not to overdo it. Listen to your body and recognize the signs of fatigue. Overexertion can lead to spinal injuries. If you feel any back pain or discomfort, take a break and rest. Gradually increase the intensity and duration of your activities to give your body time to adapt.

Adventurers should pay attention to the following signs of fatigue while being active:

  1. Muscle Weakness and Cramping: If you start feeling your muscles weakening or experiencing cramps, it’s a clear indication of fatigue. This can be due to overexertion or dehydration, and it’s important to rest and hydrate to avoid injury.
  2. Dizziness or Lightheadedness: Feeling dizzy or lightheaded can be a sign that your body is struggling to keep up with the demands being placed on it. This can be a result of dehydration, overheating, or a drop in blood sugar levels. Take a break, find some shade, and drink water to recover.
  3. Decreased Coordination and Slow Reaction Times: If you notice that your movements are becoming clumsy or that your reaction times are slowing down, it’s a sign that your body and mind are getting tired. This can increase the risk of accidents or injuries, so it’s important to take a break and allow your body to rest and recover.

6. Visit a Chiropractor

Regular visits to a chiropractor can help maintain your spinal health. Chiropractors are trained to detect and treat spinal misalignments and other issues that can cause pain and discomfort. At Point Chiropractic, we offer personalized care to help you keep your spine in top shape and enjoy all your summer activities as pain-free as possible.

A cyclist taking a drink of water from a water bottle.

Staying Hydrated

Hydration is just as important as spinal health, especially during the hot summer months. Proper hydration keeps your body functioning optimally and prevents a host of health issues. Here’s how to stay hydrated while enjoying your summer activities.

1. Drink Plenty of Water

The most obvious tip is also the most important: drink plenty of water. The amount of water you need can vary depending on your activity level, but a good rule of thumb is to drink at least eight 8-ounce glasses of water per day. During intense physical activities, you’ll need even more to replace the fluids lost through sweat.

2. Carry a Water Bottle

Always carry a water bottle with you. It’s easier to stay hydrated when you have water readily available. Invest in a reusable water bottle that keeps your water cool, making it more enjoyable to drink, especially on hot days. There are plenty of eco-friendly options available that are both functional and stylish.

3. Eat Hydrating Foods

Incorporate hydrating foods into your diet. Fruits and vegetables have high water content and can help keep you hydrated. Watermelon, cucumbers, oranges, and strawberries are excellent choices. These foods not only help with hydration but also provide essential vitamins and minerals.

4. Avoid Excessive Caffeine and Alcohol

Caffeine and alcohol can dehydrate your body, so it’s best to consume them in moderation, especially when you’re active outdoors. If you do indulge, make sure to balance it out with extra water. For every caffeinated or alcoholic drink, have a glass of water to stay hydrated.

5. Listen to Your Body

Pay attention to your body’s signals. Thirst is an obvious sign, but other indicators of dehydration include dry mouth, dizziness, fatigue, and dark-colored urine. If you experience any of these symptoms, increase your water intake immediately.

6. Plan Ahead

If you’re planning a long hike, bike ride, or any other prolonged outdoor activity, plan your hydration strategy ahead of time. Bring enough water for the entire duration of your activity. For longer adventures, consider packing a hydration pack or scheduling stops at places where you can refill your water supply.

Combining Spinal Health and Hydration

Maintaining spinal health and staying hydrated often go hand-in-hand. For example, carrying a heavy, improperly balanced backpack can strain your back, but a well-balanced hydration pack can provide water and reduce strain. Similarly, dehydration can lead to muscle cramps and fatigue, which can affect your posture and increase the risk of back injuries.

Here are some combined tips to keep you both hydrated and spine-healthy:

  • Use a Hydration Pack: These packs allow you to carry water and distribute the weight evenly across your back, helping to maintain good posture and reduce strain.
  • Take Breaks: Regular breaks during activities give your muscles and spine a chance to rest and recover while also providing an opportunity to rehydrate.
  • Stay Cool: Dehydration and heat exhaustion can affect your overall physical health, including your spinal health. Wear light, breathable clothing and stay in the shade whenever possible to keep cool.

Enjoying the summer in Central Oregon, is all about staying active and healthy. By focusing on maintaining your spinal health and staying hydrated, you can ensure that you’re ready for all the adventures summer has to offer. Remember to stretch, use proper equipment, stay active without overdoing it, and visit your chiropractor regularly to keep your spine in great shape. Drink plenty of water, carry a water bottle, eat hydrating foods, and listen to your body’s needs to stay hydrated.

At Point Chiropractic, we’re here to support your health and wellness journey. If you have any questions or need personalized advice, don’t hesitate to reach out. Have a fantastic, healthy, and hydrated summer!