Pack These Essentials for a Day on the Lake

May 9, 2018

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

A day on the lake filled with sunshine, good music, company, and food is the perfect way to spend the weekend. Unfortunately, there is one thing that could throw a wrench in your lake trip: dehydration. In Arizona, we’re already facing an uphill climb in the battle of keeping our bodies properly hydrated, but adding hours in the sun and quality time with friends could make the fight even more difficult. To make the most out of your lake outing, we’ve gathered a list of the best hydration drinks and lake-day essentials to pack for combating dehydration.

Hydration Tips

To stay hydrated, you will need to continuously replace the fluids you lose. Don’t wait until you are thirsty before you drink and account for the higher temperatures, as they will increase perspiration. These are the drinks you should add to your cooler to combat dehydration:

  • Water – the most obvious and best hydration drink. Make sure you bring more than you think you will need and drink it throughout the day.
  • Sparkling water – pair this with in-season fruits and herbs to make the option more appealing and exciting.
  • Coconut water – tasty and refreshing, coconut water is a low-calorie way to stay hydrated – and grab some bonus potassium!
  • Juice – a great option for kiddos and the natural sugar will keep their energy up all day.
  • Sports drinks – a great way to add electrolytes back into your body. Just be mindful of the amount of sugar these drinks can have.
  • Soda – not the best for hydration as caffeine can speed dehydration, but a caffeine-free option in small quantities can offer a refreshing mix.

*Keep Arizona Beautiful: Do not bring any glass due to the possibility of it breaking.

Arizona Lake Day Packing List

Besides your drink of choice, there are a few other things you will need to bring with you:

Sun Protection
As you know, the Arizona sunshine is no laughing matter. Take care of your skin and eyes with sunglasses, sunblock, hats, and lightweight layers. 
Drinks + Eats
A cooler full of ice to keep food and drinks chilled is always a good idea. Adding ice to your drinks is another hydration tip — as it melts you get bonus water. Snacks are also important for a long lake day.
Snack Ideas
Watermelon and pineapple slices. Tortilla chips and homemade, fresh salsa. Hummus and veggies. This mango quinoa salad. Or make these seasoned rice balls. If you are planning to be out all day, don’t forget some more substantial items like chicken salad and bread.
Aluminum can take 500 years to decompose. Bring some trash bags to gather recyclables and when the fun in the sun is done, dump the remaining ice out of your cooler and place the trash bag of recyclables inside to recycle when you get home.
If you’re bringing kiddos along, don’t forget floaties and life vests. Also bring a first aid kit, flashlight, and safety flag.
Don’t forget to bring a waterproof speaker, airtight plastic bags for phones, rafts to float on, a book or two, and make sure you download music ahead of time as internet access may be an issue.
Jump In
A swimsuit is a given, but don’t forget other staples like water shoes, floats, inner tubes, noodles, and swim goggles. Bring a twin sheet to cover your inner tube — to avoid it from heating up to an uncomfortable temperature — and rope to tie everyone together if you plan on floating with a group.
Dry Off
Towels and a dry change of clothes will be welcomed after your day in the water.
If you will be parked at a spot, you’ll want to bring a lightweight, foldable chair. Cash, bug spray, and a Swiss army knife are also a good idea. If you have little ones, pack some swim diapers.
With these hydration tips, the best drinks for staying hydrated, and the list of lake day essentials, all you need is water! Enjoy your lake day and remember to unwind. If pain is keeping you away from true relaxation, visit with a physical therapist at one of our Valley-wide locations. We’d be happy to help.

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