Summer is here and for many of us that means hitting the road to adventure. Last weekend I hiked through the beautiful Grand Canyon, no small feat for my first long hike of the summer. Noshing on fresh fruit, nuts, and trail mix from a precipice above the Colorado River was the pinnacle of enjoyment and accomplishment – what a sense of wonder. And thank goodness I brought extra water and snacks for the grueling hike back up the canyon!

Whether your summer travel plans include hiking, sun and sand, or 18 holes, staying fueled and hydrated are keys to health, safety, and enjoyment under the sun. Before heading outside, especially on a hot, sunny day, make sure to drink plenty of water and eat a light, balanced meal that includes carbohydrates, fruit or vegetables, protein, and some healthy fats. Some good choices include cereal, trail mix, a salad or a sandwich. Pack some snacks or meals to take with you, especially if you are going to be active or out for more than 3 hours. Fresh fruit, nuts, cheese, granola bars, or sandwiches are quick, easy sources of nourishment. Likewise, pack plenty of water – more than you think you will need! During hot summer months, drink 4-6 ounces of water every 15-20 minutes while active and consider a sports drink if you are going to be active for more than an hour. Then, take time to rest, hydrate, fuel, and enjoy! A little preparation keeps you safe to fully enjoy your summer adventures.