Since it is 80 degrees here in Southern California today, I figured I’d share one of my new favorite sports with Hiking Lady readers.
What’s SUP?
The latest craze in the sports world is SUP, or stand-up paddle surfing. It is immensely fun, a great workout, and can be done on lakes, rivers, bays, or oceans…pretty much anywhere there is water.
When I’m not out hiking, I’ve been spending my time SUPing here in Southern California. It is very easy to do, and all you need is a little balance!
How to SUP
I started out by renting boards the local bay…this is a great way to figure out if you’re going to like it as much as me! Boards are about 32 inches wide vs. 20 inches for a regular surfboard. They are a lot longer too! Get a paddle that is 5-8 inches taller than you, and you’re ready to go. Get the board in the water, and climb on into a kneeling position. Once you are balanced and comfortable, stand up, and start paddling!
Why SUPing is so Popular
It’s fun! Stand-up paddlesurfing is a fun activity for people of all ages. You have to be outdoors on the water to do it, which makes it enjoyable! aahh, nature!
It’s a fantastic workout You stand on a board and propel yourself forward using a paddle. Since you’re balancing the entire time, it is a great core workout. The paddling motion of course works the upper body. Not that many fun workouts strengthen your legs, arms, back, shoulders, and rear all at the same time, while being low impact!
You don’t have to get wet! Unlike surfing, which involves getting soaked by waves, immense strength to paddle out and catch a wave, and getting tossed about the in water, SUPing on calm water means you won’t get wet. Ok, sure, your feet and legs will get a little wet when you climb onto the board, but unless you are SUPing in rough waters, the likelihood of wiping out is small.
Equipment and Gear
CamelBak Tahoe hydration pack, designed specifically for Stand Up Paddleboarding - Available Spring 2012
I highly recommend renting a board and paddle for awhile. SUP boards are expensive ($600+) and are heavier and bigger than traditional surfboards, so they aren’t easy to transport.
Gear I do definitely recommend getting is: a high UPF top, a convenient hydration waistpack or backpack, and lots of sunscreen!
Hydration: To stay hydrated, the best option is one of the 3 SUP specific packs from CamelBak. I have been using their brand new Tahoe pack, which is a waist pack designed for SUPers in mind. I got a chance to test one out early…they will be available for sale in outdoor stores in Spring 2012.
ExOfficio Sol Cool top - UPF 50!
UPF rated top. The new ExOfficio Sol Cool long sleeve crew neck top is my new go to layer when I’m SUPing (and hiking!). It weighs just 4 ounces, so feels super light weight on the skin, it dries quickly, and most importantly, the UPF rating of 50 makes it more protective than most others on the market.
Moisturizer for when you get home! I hate dry skin, and being out in the sun on a stand up paddleboard can do a number on my skin…I’ve been using a new all natural, plant-derived moisturizer called Trilipiderm that is great for dried out skin. This stuff is pricey, but it is non-greasy, smells good, and most importantly, it works!
With so types of sunscreen on the market, some blocking UVA rays, other UVB, some that block both…and ratings ranging from SPF 10 to SPF 100…what does it all mean?
The U.S. Food and Drug Administration has just announced some significant changes that will help us figure out how effective sunscreens really are. They will be requiring suncreens to pass a stricter test and protect us from both UVA and UVB rays. Plus, they will no longer be labeled waterproof, since in fact, no sunscreen is really waterproof! Some are just more water resistant than others.
Let’s figure it all out so we know what to look for when new packages hit the stores Summer 2012!
Hiking Lady Breaks Down the Sunscreen Lingo
SPF: The SPF value indicates the amount of sunburn protection provided by the sunscreen. Higher values provide more protection. It only indicates how well the sunscreen is protecting against UVB rays.
UVA: Ultraviolet A light from the sun. These rays contribute to skin cancer and early skin aging.
UVB: Ultraviolet B light from the sun. These rays cause sunburns. Currently, most sunscreens protect us from UVB rays, but only some protect us from UVA rays!
What’s being changed?
The FDA has developed new testing requirements, and sunscreens will be tested for both UVA and UVB protection. The ratings on the bottles will now be “Broad Spectrum SPF X”, with a specific value.
The maximum value will now be 50+, because there is no data available that provides that higher than 50 actually provides greater protection.
How to Really Protect Yourself from the Sun?
Those of us who enjoy the outdoors can spend hours outside… hiking on a trail, climbing a crag, paddling down a river, or even spending time close to home gardening or walking the dog.
After a long day on the trail, or upon returning from a multi-day camping or backpacking adventure, my body sure needs some recovery time!
How to help your body feel like 100% again?:
Put on a Pair of Compression Socks
Compression socks: Several companies make good compression socks, including these Sockwell Women’s Circulators, which help maximize circulation in your legs. The spandex in compression socks helps improve blood flow and therefore muscle recovery. I always put on a pair after a long trail run or hike!
Use a Muscle Recovery Gel or Ointment
Muscle Recovery Gels: If you’re really sore after a hike or workout, or develop those horrible leg pains known as shin splits, there are safe, homeopathic options such as Hyland’s Muscle Therapy Gel and Traumeel that can help your muscles recover! Both of these brands contain Arnica, a natural remedy for swelling and bruising.
Re-Fuel with a Nutritious Snack
Grab a snack! It is important to stay hydrated and eat nutritious food during and after any cardio activity, including hiking and trail running. Because they are so tasty and have a good mix of carbs and protein, I like CLIF Bar Crunch bars.
What have you found helpful for your body after a hike?
Those of us who love the outdoors like to spend a lot of time outside in the sun. Does that mean we are doomed to premature aging and a higher risk for skin cancer? NO!
What to Wear to Protect Yourself from the Sun
Hiking Lady’s Tips:
Wear sunscreen, and reapply frequently. The FDA updated their sunscreen standards, and starting in the summer of 2012, it will be much easier for consumers to figure out how well different sunscreens will protect us from UVA and UVB rays. Next week check out the soon to be published Hiking Lady article: Shedding Light on Sunscreen. Make sure that the sunscreen you choose protects you from UVA and UVB rays. UVA rays cause wrinkles and skin cancer, UVB causes sunburns.
ExOfficio Sol Cool top - UPF 50!
Wear a Broad Brimmed Hat. There are several on the market that have UPF ratings (which means the weave is tighter and will protect your skin from the sun). Some personal favorites are the Dorfman Pacific Solarweave Hat and the OR Seattle Sombrero.
Wear Long Pants. Yes, I know shorts and capris can be more comfortable on hot summer days, but wearing pants that are lightweight and UPF rated help protect us from the sun! Here’s a list of suggested UPF rated pants.
Wear a long sleeve top. ExOfficio makes apparel that is focused on sun protection, and their new Sol Cool collection has a UPF 50 rating! It is great for hiking, water sports, and everyday wear.
With so types of sunscreen on the market, some blocking UVA rays, other UVB, some that block both…and ratings ranging from SPF 10 to SPF 100…what does it all mean?
Those of us who love the outdoors like to spend a lot of time outside in the sun. Does that mean we are doomed to premature aging and a higher risk for skin cancer? NO!
