What does digging in the dirt have in common with a trip to the gym? Both are forms of exercise and both require proper fueling. Gardening can be just as strenuous as a workout especially if you are lugging rocks and digging dirt in the hot sun. It's easy to get dehydrated and over-hungry after spending a full day tending to the needs of your flower beds. Many people stay focused on the job and barrel through without stopping to eat or drink for many hours on end. With the strenuous exercise and long hours compounded by the wind and heat, you may be left feeling dehydrated, exhausted, achy and irritable come dinner time. There are a few simple strategies you can adopt to keep the spring in your step while digging in the dirt. Treat your day of gardening like an endurance workout. Dress appropriately for the weather to avoid overheating, apply sunscreen and take ample breaks to eat and drink. Staying hydrated will be one of your biggest tasks. Drinking from the hose is convenient but also difficult to gage how much you are getting. It's a good idea to fill a large pitcher or 1.5 litre bottle with cold water and ice. Keep a cup visible to remind you to keep drinking. You should aim for at least 6-8 cups (1.5-2 litres) of fluid during the day. Staying hydrated will keep you cool and help to keep your heart rate down during very strenuous jobs. You can drink plain water, diluted juice or even sports drinks if you like the flavour. Try to avoid drinking large quantities of pop, lemonade or iced tea. These are high in calories, high in sugar and low in nutrients. A cold beer or cooler might taste nice on a hot day however try to save these for the end of the day when you are out of the sun and can deal better with the dehydrating effect of the alcohol. To keep your energy stable during a long day of gardening, try to eat at least every 3-4 hours. It's easy to skip a meal or snack when you are covered in dirt and don't want to stop to clean off to go in the house. A full day of work might look like this: Breakfast at 7am, snack at 10am, lunch at 1pm, snack at 4pm and a small dinner at 7pm. The snacks should be small and convenient. It's worth taking a few moments before you get muddy to prepare some easy to eat snacks. Chopped fruit and veggies are great snacks when you are working out in the heat. You can even bring the snack outside and cover them in the shade for a quick bite between planting. Keep a fork handy so you don't have to touch the food with dirty hands. Frozen yogourt tubes will provide you with a small boost of protein and they are also easy to eat on the go. Along the same lines as an endurance workout, you can also keep some sport bars available for a lasting snack that is easy to eat. Look for bars that have about 7-10 grams of protein which helps them to satisfy your hunger for longer than a sugary low protein granola bar. Planning small snacks and light meals will help you stay energized and strong during your gardening “workout”. You'll also be less likely to overeat at dinner if you have stayed well fueled throughout the day. Gardening is an excellent way to stay active and fit. Just remember, when planning a marathon weekend of work around the house, treat your body like an athlete and you'll still feel like a champion on Monday morning.
Heidi Smith is a Registered Dietitian from the Health and Performance Centre. She is the author of the book “Nutrition for the Long Run - A nutrition handbook for runners, walkers and active individuals”. Her column runs every Thursday