Hiking and Yoga - How Practicing Yoga Can Benefit Hikers

CREATED IN PARTNERSHIP WITH OUR FRIENDS AT ERGOBABY Don’t let the higher temperatures keep you inside this summer! Even with the littlest additions to your family, there are ways to stay safe while exploring in warmer weather. With extra preparation (and maybe a few new gear items), your family can stay cool while enjoying those long summer days. Check out these tips for what to wear, when and where to go, gear to consider, and fun activities that will surely put a smile on everyone’s face.   What to Wear You may think less clothing is best in warm weather, but you may do more harm than good going this route. The radiation from the sun is most potent in summer since the earth is tilting towards the sun in these months. That means the risk of damage to your skin and eyes is at its highest. Consider these clothing options to cover up the skin (especially sensitive baby skin!) while keeping cool. Sun-Protective Clothing Avoid the sunscreen battle by purchasing sun-protective clothing. This clothing, whether a shirt, pants, etc., offers sun protection while keeping the wearer cool. Look for lightweight options with a UPF rating 50+ for maximum sun protection. Sun Hats Keep those little faces and necks protected with a quality sun hat. The wider the brim, the better protection from the sun’s damaging UV rays. Since the face, ears, and neck are three of the most common areas that develop skin cancer, this article of clothing is essential, especially for little ones. Sunglasses Who doesn’t love a cool pair of shades? They also happen to protect your eyes from damage. Just be sure to look for ones with 100% UV protection to protect those developing eyes (especially if your kiddos have a habit of looking right at the sun after you tell them not to). These clothing items will help tremendously, but be sure to still use sunscreen on any exposed skin for anyone 6 months of age and older (for younger babies, speak to your pediatrician for recommendations on skin protection). Look for a water-resistant broad-spectrum sunscreen with an SPF rating of 30 or higher. Check out this post for more information on choosing a sunscreen and staying safe in the sun.   When and Where to Go When adventuring in the heat, try to aim for early-mid morning or later in the afternoon. The amount of solar radiation hitting the earth is highest between 11:00 am – 3:00 pm. During this time, the temperatures rise, and there is a higher risk of sun damage (especially for sensitive kid skin!). You can also check the UV index on most weather apps to determine how high it is for your location at any time (read this blog post for more information). If you plan to hit the trail or the park, seek options with plenty of shade. This not only makes for a cooler adventure, but it also cuts down on the amount of ultraviolet rays that reach you. Another great option is to choose a trail or location with a water feature. This could be a beach, a creek, or a splash pad. This will help everyone cool off and enjoy the rest of the adventure.   Gear to Consider While we always recommend bringing at the 10 Essentials whenever hiking or adventuring away from civilization, here are some other items to consider (or take special note of) while exploring in the heat. Hydration and Snacks While water and extra food are part of the 10 essentials, I wanted to note them here because they become even more essential in high temperatures. Generally speaking, during moderate exercise in mild temperatures, an average adult should drink around half a liter of water per hour. This number can double a liter per hour during especially hot and humid outings! Kids old enough to drink water should drink roughly half as much as their adult caregivers. Drinking water isn’t enough when you are sweating in the hot temperatures. You also need to replenish the electrolytes and nutrients (such as sodium and potassium) lost through sweat. Check out this article for tips on how to pack trail snacks for summer hikes. Child Carrier So many child carriers are on the market, and they are not created equal, especially when carrying a young one in the heat! For summertime babywearing, seek a carrier with lightweight, breathable fabric without sacrificing support. We love the Omni Breeze from Ergobaby because it’s highly breathable and allows you to carry your little one from newborn to toddler in various positions with no extra insert needed! If you’re looking for an option with a bit more stretch while staying supportive and ultra-lightweight, Ergobaby also has the super breathable Aerloom Baby Carrier, which is one of the lightest carriers on the market (it’s less than 1.5 pounds!). Cooling Accessories If your adventure takes you into the heat for a longer period of time, consider adding some cooling accessories to your gear list. This could be cooling towels (such as Frogg Toggs), portable fans that attach to your stroller or carrier, or a handheld mister to keep your family cool. These products promote the evaporation of moisture from your skin, which can help you better regulate your body temperature in hot conditions. This is especially important for little ones since they are less efficient at temperature regulation compared to adults. Stroller As temperatures rise, attaching a little portable heater (aka your child) to you may not be the best option. Taking along a stroller can be a lifesaver for both caregiver and child! It provides shade and airflow for your child and makes for a less stifling experience. I generally suggest jogging or all-terrain options for trails, but these strollers aren’t as practical for most other summer adventures. Instead, seek out a stroller with features that work for you, such as decent storage space, compact folding capabilities, and a sunshade that provides ample protection from the sun. One great option is the Metro Deluxe Stroller from Ergobaby. It is suitable for newborns to preschoolers with its near-flat recline and plush padding. It also folds up super small, making it easy to travel with or store in almost any vehicle. The adjustable handlebar and expandable storage basket make this stroller work for almost anyone and any adventure. Fun Summer Activity Options There are so many fun ways to explore the outdoors in summer! Here are some of our favorites that are sure to leave everyone smiling while you make lasting memories: Seek Out a Water Source There’s nothing quite as refreshing as playing in the water on a hot summer day. Here are some fun options to keep your family cool while making fun summer memories. Pool Time – Whether you belong to a local pool or have a small toddler pool in your backyard, pool time is a wonderful way to escape the heat while enjoying the outdoors. Creeks, Rivers, and Waterfalls – My family absolutely loves hiking to a water source on hot summer days! These could be slow creeks, narrow rivers, or glorious waterfalls to splash in. Splashy fun also makes the hike back more comfortable and bearable. Splash Pad – Babies and toddlers love sticking their hands and feet in the fountains and features of a splash pad. Head to the Beach – If you live near a lake or the coast, visiting the beach is an obvious choice for summer fun! Little ones love to build sand castles and stick their toes in the surf while hunting for crabs or shells. Farmer’s Markets and Festivals Farmer’s markets are fun to get outside while supporting local farmers and businesses by enjoying local produce and products. Festivals also provide fun entertainment (and rides for some) and delicious, unique food options. Fruit Picking Strawberries, blackberries, peaches, oh my! Picking fruit is such a fun experience, no matter your age. Seek a local you-pick farm to see which delicious fruit (or veggie) options grow near you in summer. Find a Nature Center Many state, local, regional, and national parks have nature centers on their lands. While each center varies, you can find a nice respite from the heat by exploring what they offer and learning about the local flora and fauna. You can also find more information about local trails and programs offered for families and children by speaking to rangers and staff at the nature center. Picnics at the Park Whether the park features a playground, a splash pad, nature trails, or a wide-open field, picnics are a great way to spend time in nature as a family. Pack a cooler or basket with some favorite foods, set out a blanket in a shady spot, and you’re ready to go! Fly a Kite There's just something mesmerizing about watching a kite soar through the air. Both of my boys loved watching me fly a kite in the summer breeze. Now they have their own kites to fly and are still mesmerized! Camping You may think I’m crazy for suggesting summer camping with little ones, but it’s totally doable! With some extra planning (and a little extra equipment to cool you down), camping in the summer may turn into your favorite adventure yet. Check out this post on how to camp with kids in the summer. Nature Scavenger Hunt Who doesn’t love to hunt for nature’s treasures? You can make this a teachable moment for little ones and have them seek out something in every color of the rainbow, or have them practice their numbers by finding 2 leaves, 3 acorns, etc. You can also make them a list of natural items and have them cross them off as they move down the trail. Check out this post for even more nature scavenger hunt ideas. Geocaching You can try geocaching if you want to take your treasure hunting further. Simply download the app (aptly named “geocaching”) and input your location to find caches near you. From there, you can click on an option to find the GPS coordinates, clues, difficulty level, etc. Everything can be done straight from your phone (no special equipment required). Just be sure to have a pen handy to sign the register when you find one! Check out this post for more information on geocaching with kids. Explore the Zoo Visiting the zoo is usually a big hit with kids of all ages, no matter the season. The great thing about visiting the zoo in summer is that they usually have shops, restaurants, or indoor exhibits along the way so you can take a break from the heat as needed.   What are your favorite ways to explore the outdoors in summer with your family? Let us know in the comments below!   Photos by Deanna Curry and Jessica Carrillo Alatorre ABOUT OUTGROWN OutGrown is a 501(c)(3) nonprofit that works to create a world where everyone can enjoy the physical and mental benefits of spending time outside. We are focused on creating opportunities and removing barriers to access so families with babies and young children can take their first steps outside. We believe all families have the right to connect with nature, benefit from spending time outdoors, and be inspired to a lifelong love of nature. Since its grassroots inception in 2013, OutGrown is a growing community of 280,000 families and over 300 volunteer Branch Ambassadors. More information on all of our programs can be found at WeAreOutGrown.org    EDITORS NOTE: We hope you enjoyed reading this article from OutGrown. We’re working hard to provide our community with content and resources that inform, inspire, and entertain you. But content is not free. It’s built on the hard work and dedication of writers, editors, and volunteers. We invest in developing premium content to make it easier for families with young children to connect with nature and each other. We do not ask this lightly, but if you can, please contribute and help us extend our reach.

Created in partnership with our friends at    Spending time outside is so important for the mental and physical health of both adults and their kiddos. However, getting everyone ready and out the door can be a daunting task, even if it’s just for a quick walk around the block! We get a lot of questions such as “What should I bring?” and “What if my baby gets hungry or has a blowout?”.  We’ve been there, and we’re here to assure you that it’s likely easier than you think. Check out the following lists of what to bring for nearby adventures (broken up by the age of your little one(s)) along with tips to get you out the door, enjoying nature as a family. What to Bring Regardless of the destination, the question of what you should bring likely rings in your head anytime you head out the door. When you’re heading out for a nearby adventure, consider including the items on these lists in your adventure bag depending on the age of your little one(s): General – include these items regardless of the age of your children Something to Carry Your Gear – you don’t need to get fancy here, anything that is big enough to carry your essentials will work! I prefer either my cross-body bag for short adventures or my small hiking pack for longer treks. You can also use a diaper bag or fanny pack. A Stroller or Child Carrier for Little Ones – This one speaks for itself. I will often bring a carrier for my 3.5-year-old just in case he decides it’s more fun to sit in the middle of the road while the rest of us are ready to continue. It’s easy to strap it on my back and tighten it when not in use. Water – Even short excursions can build up a sweat. Bring enough water for yourself and any little ones who are old enough to drink it (6 months and up), but may be too young to carry their own. Snacks – For myself, I prefer a small bag of almonds or a snack bar if I’m sticking close to home. For your kiddos, see below for some great options broken down by age. Sun Protection for Everyone – Even on cloudy days, the radiation from the sun can damage any exposed skin. Stick a hat on everyone and bring along some sunglasses for those that will keep them on. Also, consider sunscreen for kiddos who are old enough to use it (6 months and older). A Small First Aid Kit – You likely won’t need a large kit for a nearby adventure. You can buy a small pre-made kit or pack your own into a small, labeled bag or container (for example, an old Altoids mints container works great) A Wet Bag (or plastic bag) – This is handy if your kiddo has a blowout or needs a diaper change while you are out. It can double as a trash bag for any snack wrappers or trash you find along the way. Babies- Newborn to around 1.5 years old A Diaper or Two and a Small Pack of Wipes – You never know when your youngest adventurer will have a diaper worthy of an immediate change, so having a few diapers on hand is always a good plan. Also, wipes are great for cleaning up all sorts of unexpected messes (such as spit-up or muddy hands). An Extra Onesie or Outfit in Case of a Blowout – Baby outfits roll up nicely to stash in the bottom of your bag for those times when an outfit change can’t wait. A Pacifier and/or Small Toy – These generally attach easily to your carrier or stroller and can provide entertainment and comfort for your little one. Both of my boys preferred a pacifier on a chain that doubled as a teether along with a small stuffed toy that made noise. A Bottle if Needed - If your little one uses a bottle and you plan to be out for an extended period, pack a serving of formula or breastmilk. A Snack for Older Babies – For babies old enough for solids, bring along a snack such as a fruit and veggie pouch (we like these pouches from Beech-Nut) or melties snacks to enjoy on your adventure. Toddlers – Around 1.5 years old to around age 4 Water Bottle or Sippy Cup – My kiddos prefer to have their own water on hand during nearby treks. This makes it easy to promote hydration since they have their preferred bottle (and it cuts back on post-snack backwash in your water bottle!). A Diaper/Pull-up and a Small Pack of Wipes – As with babies, it’s always smart to be prepared in case your toddler fills their diaper while you’re out and about. Also, wipes are lifesavers when wrangling a messy toddler who discovered a mud puddle or messy snack. Snacks! – My toddler would live off of snacks alone if I let him. We bring along some easy-to-handle finger foods that won’t make too much of a mess. Our current favorite are these mini Waffles with Hidden Veggies in Pumpkin, Apple, and Cinnamon from Beech-Nut since they are tasty while also sneaking in some veggies. A Change of Clothes – Whether it’s a blowout or a massive mud puddle, toddlers tend to be magnets to all things messy. Rolling up a spare top and bottom in your bag ensures you won’t have to carry a messy child back home or cut your adventure short. Adventure Items – Bringing some binoculars or a magnifying glass can increase the wonder and decrease the whining. Just be sure it’s small and you don’t mind carrying it for them if they get tired. Older kiddos – Ages 4 and up Water Bottle – At this age, your kiddo is more likely to be able to carry their own water. We prefer kid-sized stainless steel bottles that fit well into smaller hands and can be clipped to a backpack. Snacks! – Again, snacks are essential for a successful family adventure. Older kiddos can generally eat whatever you eat, so throw a pack of nuts or a snack bar (these oaty bars are delicious!) in the bag, and your set! Their own Backpack – While not a necessity, my kiddos enjoy having their own backpack for even nearby adventures. We call them “adventure packs” in our house and they are always stocked with a snack, a nature journal and writing utensils, observation tools, etc. They just add their water bottle right before we leave and they’re set! A Nature Journal (with colored pencils or crayons) – While they don’t always bring their journals, if we are going to be out for more than a quick walk around the neighborhood they like the have the option to sketch their surroundings. Check out this article for more information on nature journaling with kids. Observation Tools – Along with a nature journal, consider bringing a few small tools that kids can observe nature with. This can include a small magnifier, some binoculars, or a handheld microscope. 5 Tips for Getting Out the Door Quickly Build it into your Schedule or Routine – With our busy schedules, it can be hard to fit in even nearby adventures. Consider adding it into your week as a family “appointment” for nature therapy. Make it a habit to take an after-school stroll to the playground to discuss their day, or a post-dinner walk around the neighborhood to enjoy some fresh air. Have your Bag Packed and Ready by the Door – We prefer to have a specific “adventure pack” for nearby adventures so that it’s always ready to go (we found a great second-hand hiking backpack at a consignment store). Once you have the necessities in your bag (such as extra clothes and snacks), it only takes a few minutes to add the water and any extras you may want. As soon as you get back, replenish as needed and you’re set for the next adventure! Have a Designated Spot for Outdoor Gear – You don’t want to have to go searching for sunhats, sweaters, rainboots, play clothes, etc. Having a specific spot for outdoor gear (such as a hall closet or coat rack) makes it easy to grab what you need based on the weather and head out the door. Pick Out Your Route Ahead of Time – Whether it’s a neighborhood walk or a nearby trail, pick an appropriate route ahead of time. A simple glance at your phone’s map app or a study of an easy trail on Hike it Baby's Family Trail Guide or AllTrails can take away the stress of figuring out where to go. Looking to Sneak in a Workout? Consider letting older kiddos use their scooters or bikes while younger kiddos ride in a stroller or carrier. This allows you to move faster and cover more ground. Just be sure you set some ground rules ahead of time and choose an area that is safe with low traffic. Do you have any tips for getting your family out the door to explore nearby nature? Let us know in the comments below! ABOUT OUTGROWN OutGrown is a 501(c)(3) nonprofit that works to create a world where everyone can enjoy the physical and mental benefits of spending time outside. We are focused on creating opportunities and removing barriers to access so families with babies and young children can take their first steps outside. We believe all families have the right to connect with nature, benefit from spending time outdoors and be inspired to a lifelong love of nature. Since its grassroots inception in 2013, OutGrown is a growing community of 280,000 families and over 300 volunteer Branch Ambassadors. More information on all of our programs can be found at WeAreOutGrown.org    EDITORS NOTE: We hope you enjoyed reading this article from OutGrown. We’re working hard to provide our community with content and resources that inform, inspire, and entertain you. But content is not free. It’s built on the hard work and dedication of writers, editors, and volunteers. We make an investment in developing premium content to make it easier for families with young children to connect with nature and each other. We do not ask this lightly, but if you can, please make a contribution and help us extend our reach.