This week we continue the conversation around healthy tips for enjoying outdoor summer activities. Last week we discussed being smart about sun protection, being intentional about hydration, adding cooling foods to our diets, and listening to our bodies.
This week we discussed the importance of being prepared for all eventualities, with some practicals including:
Be prepared for the terrain and weather
Living in Cape Town, we can be exposed to different weather in different parts of the city. If you are planning a hike, check the weather forecast and do your research so that you are prepared for the difficulty of the trail. Make sure to wear proper footwear and moisture-absorbing socks. Pack the essentials – hat, sunscreen, insect repellent, water, healthy snacks, a light first-aid kit, and a charged phone. Be mindful of slippery rocks, loose sand, or uneven paths.
Create cooling breaks
Keeping cool in very hot weather helps to keep us healthy and prevents unwanted symptoms of dehydration, so seek out shady spots regularly, use cooling towels, ice packs, portable fans, or mist sprays where possible. If you are exercising, break it up into intervals of 20 minutes activity and 5–10 minutes cooling down. Swimming or ice baths can also be a great way to cool down between activities.
Protect against insects
Keep some natural repellents like citronella or lemon eucalyptus on hand if you are going to be outdoors. Wear light-coloured clothing – apparently mosquitoes are attracted to dark colours. Check yourself, your children and your animals for ticks if you have been hiking in grass or wooded areas, or even just walking in tick dense areas.
Move wisely
If possible, schedule activity in the early morning or late afternoon. Warm up gently to avoid the false sense of flexibility heat can give us. Cool down slowly to avoid sudden blood pressure changes.
Be mindful of the environment
Be sure to clean up after yourselves. Leave no trace of where you’ve been and take all your waste with you if there are no bins in the area. Stick to marked paths to protect natural habitats and take extra precautions if there is a risk for snakes, spiders or other wildlife that could be a potential threat.
Make it enjoyable
Choose activities you love like hiking, swimming, cycling, yoga on the grass, picnics, barefoot grounding, gardening. Combine movement with relaxing activities like journaling, mindful breathing, and connection with nature.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 11 December 2025 to learn more. Listen to my next interview on Thursday at 7.45am.