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POV: You’re Trying to be Outdoorsy After Sitting Inside for a Year

September 29, 2021September 29, 2021Holly at Healthy HeelsLeave a comment

Carolina Adventure Chronicles | Part One: SUP, Supper, & Sunset

I’m nearing the end of my time at Carolina, and as such, I have made it my personal mission to do and experience everything that UNC has to offer. This means saying “yes” to more invitations and jumping on all the events and opportunities I passed on in prior years.

After spending nearly 18 months cooped up inside my house, I felt particularly drawn to Campus Rec’s outdoor expedition programs through Carolina Adventures. These expeditions transport students to scenic locations around North Carolina and surrounding states to do activities like backpacking, climbing, and kayaking. I was lucky enough to attend the most recent trip and the first trip held since March 2020: SUP, Supper, & Sunset.

First things first, SUP is an abbreviation for Stand-Up Paddleboard. It’s like a surfboard, but larger, more buoyant, and generally more stable in waves. In other words, it’s one of these:

I grew up by the ocean, so water sports were definitely up there on the list of things I’d missed since coming to UNC. I’d only been paddle boarding a handful of times before, and while I’m generally more of a kayak person, any excuse to get out on the water sounded like a good time to me.

Details & Departure

A few days before the trip, I received an email with loads of details about what to expect, what to bring, and where to meet. I appreciated how clear and communicative the Carolina Adventures staff was, and they seemed more than happy to answer any questions I had.

The suggested items to bring were pretty standard: mask, bathing suit, water shoes, towel, water bottle, and snacks. The actual paddleboarding would take place Saturday evening on Jordan Lake (about 30 minutes south of campus), but we were set to depart from the Carolina Outdoor Education Center (OEC).

FYI: the OEC is a hidden gem, and if you haven’t been yet, you’re missing out! It’s only a 10-20 minute walk from campus and has hiking trails, a disc golf course, tennis and sand volleyball courts, a climbing wall, and even a ropes course with ziplines!

*Ropes Course at the Outdoor Education Center (OEC)*

I arrived at the OEC around 5:00 PM on Saturday. The sun was just beginning to sink in the sky, but the heat from the day still lingered. I couldn’t wait to get in the water.

I walked down one of the steepest hills I’d ever seen and sat at a wooden picnic table overlooking some tennis courts. There, I met one of the trip leaders. To my surprise, she was the same year and major as me. It turns out that a lot of the employees at the OEC are undergraduate students, which made the experience feel all the more casual.

*The “Meeting Spot” next to the tennis courts*

As more students began to filter in, our trip leader gave us some medical forms to fill out and water bottles to take with us on the trip. Once everyone had gathered — 10 students in total — we began introductions. The group was a mix of undergrad and grad students of all skill levels. Several people had never touched a paddleboard before; one person used to work as a paddleboard instructor. One thing I liked was that there was never any sense of judgment or expectation that you should know what you’re doing. We were all students, and at the end of the day, we were there to learn.

Another thing the Carolina Adventures staff encouraged was the idea of “Challenge by Choice”. We all have a comfort zone. There are activities and situations that fit within our comfort zone, those that push the boundaries of our comfort zone, and those that far exceed our comfort zone. Where these boundaries begin and end is highly variable and up to the individual to determine. “Challenge by Choice” means choosing to take steps outside your comfort zone at your own pace and by your own motivation. Doing so provides opportunities for growth and personal achievement.

We played a few icebreaker games as the trip leaders loaded the trailer. Then, we packed into the van and began driving to Jordan Lake — paddleboards in tow.

FYI: Jordan Lake is huge — 14,000-acres huge! This reservoir is surrounded by numerous access points with over 1,000 campsites, 14 miles of hiking trails, boat launches, beaches, and swimming areas!

Paddleboard Prep & Pizza

Thirty minutes on the road felt more like 10, as I had some fun conversations with my fellow paddleboarders. The excitement emanating from everyone on the bus was palpable.

Once we arrived at the Farrington Point boat launch at Jordan Lake, we filed out of the van and began to help the trip leaders prep the paddleboards. We untied the boards from the trailer and hoisted them down onto the ground. The trip leaders pumped air into them, and a few of the students volunteered to help secure the fins and ankle straps.

The intense heat from earlier in the day had abated, and the air felt pleasantly warm. We gathered in a circle under the tree canopy for the “supper” portion of the evening. The trip leaders unveiled two of THE LARGEST PIZZAS I had ever seen from none other than Benny Capella’s. Each slice was bigger than my head. It took two people to carry one box. If you’ve ever wondered what a 28” pizza looks like, let me put it into perspective for you:

After we finished up dinner, the trip leaders ran through some safety instructions and suited us up with paddles and personal flotation devices (PFDs, formerly known as life jackets). Then, we were ready to go.

Smooth Sailing & Sunset

The boards proved to be a bit cumbersome to carry, but the walk to the water’s edge was only about 25 yards. I slid the nose of my board into the water, attached my ankle strap, waded out a few feet, hopped on the board, and pushed off of the sandy bottom with my paddle.

My first “Challenge by Choice” was standing up. I set my paddle down on the board, placed my feet shoulder-width apart in the middle of the board to give myself more stability, and stood up. For a few moments, I was sure I would go flying into the water. I wobbled and teetered and tottered until I found my center of balance and came to a rest.

The group waited for everyone to get situated on their boards before paddling east toward a bridge. We chatted amongst ourselves as white egrets flew overhead and blue herons stood stoically by the shoreline.

We crossed under the bridge, and the lake opened up into another expansive section with an island at the center. We paddled past the island, gliding through gentle waves as the setting sun softened the sky to a pastel blue.

We paused at an outcropping of trees and several of the students (myself included) jumped into the water for a swim. The water was surprisingly warm — even warmer than the air at that point. After splashing around for a while, someone in the group challenged all of us to a race. Call it my second “Challenge by Choice” of the day.

We lined up. I lowered my stance on my paddleboard to increase my balance. At the word “Go!”, I surged forward, furiously paddling with two strokes on each side of my board. I charged ahead, and with no predetermined finish line in sight, I paddled until my arms begged me to stop. Behind me, I heard boisterous cheering and the occasional splash as someone from the group lost their balance and fell headlong into the water.

The group started back toward the shore just as the eastern sky turned a milky lavender color. The full moon, a vibrant pink and the largest I had ever seen, was just peeking above the trees on the horizon. I stared in awe and tried to follow the barely perceptible track of its upward movement. By the time we rounded the corner at the bridge, the moon had fully revealed itself from behind the horizon. It cast a wavering spotlight on the lake water down below. The western half of the sky was an artwork all its own. The sun, brushing up against the treeline, set the sky ablaze with color. The surface of the water was illuminated in a brilliant golden glow, while everything to my front was silhouetted black against it.

We reached the shore just as night fell and packed up the paddleboards. Before heading out, we did some reflecting on our experiences: the roses, the buds, and the thorns. The most common roses were the scenery, meeting new people, and learning something new. The most common thorn was the bugs (note to self: pack bug spray). We returned to the Outdoor Education Center around 9:30 PM and said our goodbyes.

Truthfully, I had an amazing time on this trip, and I would wholeheartedly recommend it to anyone at UNC. In fact, I enjoyed it so much that I signed up for several more trips this semester (Carolina Aventures series???).

Signing up was easy at https://stayactive.unc.edu/ under Programs > Expeditions. Spots on each trip are limited, so only sign up if you are certain you will be able to go. Trips vary in their level of intensity and typically happen on weekends, although some trips happen over extended breaks. For example, Carolina Compass is a 4-day backpacking and rockclimbing expedition exclusive to first-year students that takes place over fall break. Be sure to read the details of each trip thoroughly before deciding, and don’t hesitate to reach out to staff with questions.

These trips can be a fun activity to do with friends, but don’t be afraid to sign up by yourself. In fact, most people on the SUP trip had signed up by themselves. If you’re looking to step outside of your comfort zone and make new connections, I really recommend it. The casual environment and common interest (being outdoors!) make it really easy to get to know people.

Workout Wednesday: Seriously, What are Electrolytes?

March 9, 2016March 7, 2016uncchsmediaLeave a comment

If you’re like me, you’ve stumbled across dozens of different fancy beverages containing “electrolytes” while looking for a drink to go. “Electrolytes” – this seems to be the fitness drink buzzword nowadays in many popular brands: Smartwater, Gatorade, Powerade, Propel.

But what are electrolytes? How do they fit in the context of your workout, and your life? And should they be in your drink?

Maybe you’ve taken chemistry so you have a general idea of the scientific context of electrolytes (if not, no worries!). Electrolytes are salts, specifically ions. In solution (dissolved in water), these ions conduct electricity. The human body contains cells, organs, and fluids that maintain balance through the use of electrical impulses. The transfer of these impulses depends on the existence of electrolytes and an electric current. It is the job of the kidney to regulate electrolyte concentrations in the bloodstream despite changes in the body. In your body, the major electrolytes include sodium, potassium, chloride, calcium, magnesium and a few others. Whenever you sweat heavily through exercise, electrolytes are lost – mainly sodium and potassium.

Here’s where the drinks come into play. It’s important to replace these lost electrolytes during and after exercise to maintain body fluids concentrations and stay healthy. Several factors influence which type of drink you should reach for when exercising: duration of exercise, intensity level, body size, environment conditions, and the degree of sweating. For most people performing moderate exercise, drinking just water for hydration will do the job. However, individuals working out for longer periods of time (in the ballpark of more than 1.5 hours) at a more intense level may need to replenish electrolytes in addition to hydration. Drinks with electrolytes sound like a great idea, right? However, many sports drinks are also filled with sugar, which ultimately cause more harm than help.

Here’s the bottom line – choose your drink carefully. Read the label, and choose a drink with very little sugar content. Bottled coconut water is a great natural option for electrolyte replenishment if you’re heading out to for some very intense exercise. But for most cases, water is the best option. If you have more detailed concerns, research your specific question or talk to your doctor.

Here at Campus Rec, we celebrate self-acceptance. We also encourage you to make the best choices to take care of your body. Whether you’re at home playing tennis with friends or walking to class through “The Pit,” remember to stay hydrated with a smart choice!

Workout Wednesday blog posts are written by UNC Campus Recreation. Each Wednesday we swap blog posts with the Tar Heel Tone Up blog so that readers can view more diverse post topics that will benefit their health and wellness. Workout Wednesday blog posts can be found both here and on tarheeltoneup.com.

Di-Hydrogen Monoxide: Chemical Alert Warning

March 7, 2013March 6, 2013Michael Goodling1 Comment

As you travel on spring break, make sure you are aware of your body’s levels of Di-Hydrogen Monoxide. Too little Di-Hydrogen Monoxide can result in the following symptoms:

Increased thirst
Dry mouth and swollen tongue
Weakness
Dizziness
Palpitations (feeling that the heart is jumping or pounding)
Confusion
Sluggishness
Fainting
Inability to sweat
Decreased urine output
Yellow or amber urine output
Fever over 101 degrees
Vomiting

As you may have figured out, Di-Hydrogen Monoxide = H₂O. For you the chemistry-averse among you, that’s what’s commonly referred to as “Water”.

In all seriousness, how much water you drink is important for your health, safety, and ability to enjoy spring break. As you can see from the list above, dehydration can have some very serious health effects.

If someone does exhibit signs of dehydration, get them to a cool place and have them sip water, chew ice chips, suck on a Popsicle, or sip a sports-drink. Loosen their clothing, and seek shade or air-conditioning immediately. If symptoms worsen or persist, take the person to an emergency room or call an ambulance.

Prevention

College students, if they choose to drink alcohol over spring break, can be especially susceptible to dehydration. Alcohol, like caffeine, is a diuretic. Diuretics act on the kidneys to make you pee more than usual, which results in your body losing too much of its water and becoming dehydrated.

The symptoms of a hangover are mainly due to your body being dehydrated, and can best be cured by drinking water, not a caffeinated beverage.

Hydration is especially important on spring break, when people travel to warm weather where they may be sweating more, enjoying the sunshine more, and expending more energy traveling than they normally do in Chapel Hill.

So to stay hydrated and prevent the above symptoms, follow these 5 easy steps:

Have a full water bottle with you at all times.
Sip water before and during exercise or exposure to heat.
Break up the time you spend in hot temperatures. Find air-conditioned or shady areas and allow yourself to cool down between exposures to the heat.
Wear light colored and loose-fitting clothing, and carry a fan or mister to cool yourself. Doing so will lessen the amount of water you lose by sweating.
If you choose to drink alcohol, alternate between alcoholic and non-alcoholic beverages. This will help you pace your drinking and stay more hydrated.

So now that you know the signs of dehydration and how to avoid it, have a great, safe (and well-hydrated) spring break!

4 Things You Need to Know on Halloween

October 31, 2012October 31, 2012Michael Goodling1 Comment

Ahh, Halloween. As a kid, it was a time to prepare a costume, carve a pumpkin, gather with friends and family, and have a wholesome night of fun dedicated to obtaining and consuming too much candy. For adults, Halloween is still about consuming too much. But for some, it’s alcohol causing the tummy aches.

There are many ways to celebrate Halloween without alcohol present: Have a costume competition with some friends, bake up some tasty Halloween-themed treats, have a scary movie marathon, or plot an elaborate way to scare the crap out of your roommate. But if you choose to have an adult beverage to celebrate Halloween this evening, make sure you do these 4 easy things to stay safe and avoid tummy aches.

Eat a meal before you start drinking, and make sure you have plenty of water before and during drinking. Eating a meal beforehand helps slow down the effects of alcohol and will allow you to make safer decisions all night. And alcohol is a diuretic, which means it dehydrates you, so it is important to drink water all night. Also, switching between non-alcoholic and alcoholic beverages is a good way to make sure things don’t get out of hand.
Know how much you are drinking. Don’t drink from communal punch bowls, trashcans, etc. as you have no way of knowing how much alcohol is in there and how it will affect you. Also, the taste of the alcohol is easily masked, so don’t rely on how strong the punch tastes. Taking back control over how much alcohol you are consuming by making your own drinks.
Use the buddy system. Don’t be afraid to speak up or take action if there is something going on that you or your friends are uncomfortable with. Everyone is entitled to having a good time on Halloween, and that starts with feeling safe. Keeping an eye on each other can help get you there.
Have an exit strategy. Some of the most dangerous situations arise late in the night, when people have had too much alcohol to make good decisions. Set a limit for yourself ahead of time, because it’s hard to know when to stop once you have started. So decide ahead of time when you are heading home, and have plans in place to get home safe. Obviously, don’t get into a car when the driver has been drinking. Have a way to get a cab, take a bus, or call a sober friend as a backup.

With these things in mind, have a happy, healthy, safe Halloween!

How often do you clean your water bottle?

April 10, 2012September 28, 2015diana8 Comments

If you drink out of a refillable water bottle, then you probably already know about its benefits. Reusable water bottles are a great way of helping the environment, and they also help you meet your daily water requirements. (Plus, this may just be me, but I have a hard time opening disposable plastic water bottles. Almost every time I twist open the top, water pours all over the bottle and myself. Am I gripping the bottle too tightly, or do they just consistently overfill those bottles? I digress.)

Finding exactly the right water bottle for you can be a process, but once you’ve got that sweet Goldilocks water bottle that’s “just right”…

How often do you have to clean it?

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Gatorade vs Good ‘Ole H2O

October 5, 2011June 11, 2012cwsnutrition2011Leave a comment

Have you ever wondered whether sports drinks really make a difference? Is Gatorade, Powerade, AllSport or Xcel really worth the extra expense over a bottle of plain water? Over the past week I did some research on this very topic, and thought you might be interested in my findings.

Sports drinks currently on the market contain water, 6-8% sugar and electrolytes that may be lost in sweat such as sodium, potassium and chloride. While commercially-available drinks vary slightly in composition, the differences are not significant and it doesn’t really matter which one you purchase. The main thing to keep in mind is that you don’t want to be drinking anything that is more than 10% sugar because that may actually contribute to dehydration. Also, place your water or sports drink in the fridge before you drink it. Cold fluids are better than warmer fluid during exercise because they help regulate body temperature. This is especially important in the summer.

Do sports drinks increase performance? In general, they appear to improve athletic performance because they provide extra carbohydrates which are fuel for muscles, and because they provide electrolytes which, with water, help maintain hydration.

A review of over 70 studies by Coombes and Hamilton published in a journal called Sports Medicine in 2000 indicated that consuming any commercially available sports drinks improves athletic performance for short-term intense exercise (for less than 1 hour) and for prolonged or ultra-endurance exercise (more than 1 hour). The review also stated that the for ultra-endurance exercise (more than 4 hours) where there are large electrolyte losses due to sweating, drinks containing electrolytes have a significant advantage over plain water.

The American College of Sports Medicine in their 2007 statement, Exercise and Fluid Replacement, asserts that “sports drinks containing carbohydrates and electrolytes often do provide more benefits than consuming water alone.”

Ok, so there are benefits for people doing short-term intense exercise, and those planning on running, cycling or engaging in another form of exercise for more than an hour at a time. What about those of us who just like to jog for 30 minutes a day, a few times a week? Should we use sports drinks? There are several factors to keep in mind here:

Remember that sports drinks provides extra energy without giving you very many vitamins or other important nutrients.
On the other hand, studies have shown that during exercise, people will voluntarily drink more of a sports drink than water.

So, you may want to opt for water instead of sports drinks to optimize your balanced diet. Hydration is essential, however, so if you are exercising for a longer period, are prone to dehydration or it’s very hot, it’s most important that you get enough fluid. Sports drinks aren’t necessary (water is great!) however if sports drinks encourage you to stay more hydrated than you normally would with water, give them a try.

References:

American College of Sports Medicine Press Release. February 2007. http://www.acsm.org/AM/Template.cfm?Section=Home_Page&template=/CM/ContentDisplay.cfm&ContentID=6862
Coombes & Hamilton. Effectiveness of Commercially Available Sports Drinks. Sports Med 2000 Mar: 29 (3): 181-209

Healthy Tips for your Summer Shindig!

June 16, 2011June 11, 2012Brittany O., MPH, CHESLeave a comment

One of the best parts of summer is having the extra time to socialize with people and enjoy some fun in the sun. Those cookouts, pool parties, and beach excursions don’t always lend themselves to the healthiest choices, neither for you nor the environment. Here are a few tips to keep your summer shindigs fun AND healthy!

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Hydrate or Die

June 7, 2011May 31, 2011Brittany O., MPH, CHES1 Comment

Summer is here and it’s already a hot one. Most people know that drinking water is important, but it is especially crucial in the hot summer months when it is far easier to get dehydrated. So here’s a list of tips (in no particular order) to keep you refreshed and hydrated every day:

Eat your water. Fruits and veggies naturally contain a lot of water, so eating these nutrient rich foods not only keeps you hydrated, but keeps you healthier overall.
Make water taste better. Sometimes it’s easy to get sick of plain old water. Adding fresh fruit or veggies, like cucumber, to change the flavor of water can be a great way to turn up the taste.. Plus, it will make you feel like you’re at a spa! Continue reading →

Hydration Station

April 20, 2011April 20, 2011Laura Greenhow, MPH, RD, LDN4 Comments

Try asking the internet how much water you need to drink each day and these are your options:

Eight 8 ounce glasses.

Use the replacement approach.

2.2 liters for women and 3 liters for men. (seriously?)

Half your body weight in ounces of water.

Losses minus 20% to account for water from food. (20% of what?!)

We each need a slightly different amount of water each day depending on our weight, activity level and stage of life. The verdict is still out on exactly how much water that is, but we do know one thing: all living things need water to survive!

So why has it always been so very difficult for me to drink enough water, even when I’m really trying to concentrate on upping my intake? I blame my water bottles.

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