Taking care of your yard is rewarding, and this activity can provide you with a serious sense of accomplishment when you gaze across your well-maintained landscape. On the other hand, outdoor work involves physical exertion that takes a toll on the human body. Prolonged exposure to nature’s elements, dehydration, and burning of energy can deplete your health and possibly endanger you. Knowing how to keep your body properly hydrated and nourished is essential to productive yard work.
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Proper Hydration
You need to mind your hydration before you step out of your home. Start your day by pre-hydrating with some water. You need to replenish fluid losses regularly while working in your yard, particularly if the weather is humid or hot. A reusable water bottle should stay within your reach at all times; take a sip every 15 minutes, even before you feel thirsty. Electrolyte tablets and sports drinks can replace lost minerals and salts. Avoid sugary or caffeinated drinks that can expedite dehydration. Warning signs of dehydration include dark urine, dry mouth, and dizziness; hydrate immediately if you witness them.
Effective Nutrition
Some yard work can be as demanding as a gym workout. Keep your body going with the right fuel. Have the right foods available to eat before, during, and following your yard work. Doing this keeps sustainable energy levels while preventing fatigue. Have a balanced snack or meal an hour prior to starting your yard work. It should include a mix of protein to support your muscles, healthy fats to keep you full, and carbs for energy. A whole-grain sandwich featuring a lean protein or oatmeal with nuts and fruit are good options.
Portable snacks should give you quick energy without weighing you down. Trail mixes with dried fruit and nuts, protein bars, and granola are good options. You can also put peanut butter on whole-grain crackers. Fresh fruit, such as apples or bananas, makes easy, single-serving snacks.
Get recovery after yard work with carbs and protein to replenish macronutrients your body has lost. Make a grilled chicken salad with some quinoa, or enjoy a smoothie of yogurt, spinach, and fruit. Aiding muscle repair makes it less likely you’ll be sore the next day.
Protection From the Elements
Nutrition and hydration are essential, but you also need to protect yourself from extreme temperatures and excessive sun exposure. Overdoing things can risk consequences ranging from dehydration to heat exhaustion or even heatstroke. Take breaks in a shaded area every half-hour to 45 minutes. Pick lightweight and breathable clothing, and put on a wide-brimmed hat. What you can’t cover with clothing should have sunscreen for UV protection.
Pay Attention To Your Body
Whether you’re planting flowers or operating a mower, you’re doing work and need to take breaks. Overexertion can result in dehydration, exhaustion, and injury, so be mindful of warning signs, such as dizziness, muscle cramps, and excessive sweat. Know when to stop and take a rest, snack, and drink something. Balance, mindfulness, and preparation help keep you nourished and hydrated so you can reap the rewards of doing yard work without endangering your health.
