Pretty sporty: if you're going to swim, hike, or camp this summer, make these additions to your routine to keep your skin and hair healthy

Natural Health, July-August, 2007 by Michele Bender

swimming

WATER IS a meditative medium, but it can wreak havoc on your hair and skin. Ultraviolet rays are more intense when they reflect off water, and chlorine and salt are drying. Fortunately, there are easy ways to minimize the damage.

SIMPLE SOLUTIONS

* Condition hair daily and use weekly hair masks. "Conditioning fills the porous areas of the hair shaft with moisture so it's less likely to soak up salt water and chlorine," explains Nick Chavez, owner of Nick Chavez Salon in Beverly Hills.

* Keep your head covered. Wear a swim cap or coat hair with conditioner to keep out excess water--and chlorine or salt. When swimming without a cap, braid your conditioned hair or wrap it in a bun.

* Use waterproof sunscreen. Put on sun-block 30 minutes before going in the sun and reapply after toweling off.

* Do a post-swim cleanse. "Rinsing off is especially important if you're staying outside--the sun makes both chlorine and salt more damaging," says Chavez.

* Slather on a moisturizer. A rich cream will help rehydrate stripped skin.

* Cut the heat. Swimming puts a lot of stress on hair. To minimize damage, cut back on blow-drying, flat ironing, and chemical processes like coloring.

PRODUCTS

1. Made with sea kelp and aloe vera to help soften dried-out hair, JASON SWIMMERS & SPORTS REJUVENATING SHAMPOO ($8.50; www.jason-natural.com) will remove chlorine and salt.

[ILLUSTRATION OMITTED]

2. NEUTROGENA ACTIVE BREATHABLE SUNBLOCK ($10; at drugstores) is sweat-proof and has UVA/UVB protection.

[ILLUSTRATION OMITTED]

3. When left on overnight, LATHER SEA KELP & GINSENG ALL-OVER MASK ($18; www .lather.com) hydrates dry, brittle hair with sea kelp, sea algae oil, and ginseng.

[ILLUSTRATION OMITTED]

4. Shea butter, fig extract, and sunflower and almond oils make KORRES BODY BUTTER IN FIG ($19.50; www.sephora.com) superhydrating for dried-out skin.

[ILLUSTRATION OMITTED]

5. IM ACTIVEHOLD HAIR ELASTICS ($5; www.studioim.com) have rubber treads so they won't fall out midswim.

[ILLUSTRATION OMITTED]

hiking/walking

MAKE YOUR next walk in the woods a purely pleasurable experience--not one plagued by burns, blemishes, or blisters.

SIMPLE SOLUTIONS

* Protect yourself from the sun. Wear sunscreen--don't forget neck, ears, and lips--even if it's shady or overcast. If you'll be out longer than two hours, bring a bottle so you can reapply. Also, remember to pack a hat that shields your face and the back of your neck.

* Prevent acne. "Wear only cotton or breathable fabrics next to your body," says Ranella Hirsch, M.D., president-elect of the American Society of Cosmetic Dermatology and Aesthetic Surgery, who also suggests a body wash to remove oil and bacteria.

* Stop chafing. Sprinkle body powder on vulnerable areas like inner thighs, chest, the inside of your upper arms, and feet to absorb wetness and provide a barrier between skin and clothing.

* Pamper your feet. After a long hike, your feet may feel rough from friction as well as from sweat. A topical rub can moisturize and refresh them.

* Take a hot bath. "Warm water helps relax the muscles," says Hirsch. Toss in some Dead Sea salts--they're said to assist in relieving muscle tension.

* Massage sore limbs. Look for a moisturizer with menthol or arnica to help cool and soothe muscles. "Arnica is very effective for muscle pain," says Francesca Fusco, M.D., an assistant clinical professor of dermatology at Mount Sinai Medical Center.

PRODUCTS

1. WELEDA ARNICA MASSAGE OIL ($17; www.usa.weleda.com) contains arnica to ease aches and sunflower seed oil to moisturize skin.

[ILLUSTRATION OMITTED]

2. EARTH THERAPEUTICS TEA TREE OIL FOOT REPAIR BALM ($8; www .earththerapeutics.com) is made with antibacterial tea tree oil and aloe vera.

[ILLUSTRATION OMITTED]

3. A chemical-free sunblock, UV NATURAL SPF 30 ($15; www.uvnatural .com) is formulated with zinc for full UVA/UVB protection.

[ILLUSTRATION OMITTED]

4. AHAVA PLACID BATH SALTS ($17; www.ahava.co.il) soften skin and relieve tired muscles.

[ILLUSTRATION OMITTED]

5. Complete with an aluminum carabiner clip that attaches to any pack or belt loop, ECO LIPS SPF IS MINT LIP BALM W/ECO CLIP ($4; www.ecolips .com) is formulated with organic spearmint and peppermint essential oils to cool and refresh lips.

[ILLUSTRATION OMITTED]

camping

SPENDING A weekend sleeping under the stars sounds romantic and blissful until the bugs start biting and your hair turns greasy. To keep the fun to a maximum and the pests to a minimum, bear these tips in mind.

SIMPLE SOLUTIONS

* Leave hair products at home. Pomade, hair spray, or other styling aids create build-up and will make hair greasy, as will brushing. "A good brushing actually stimulates the scalp to produce more oil," says Chavez.

* Skip the scents. Fragrance can attract bugs and the sun can spoil the scent, creating an unexpected (and unattractive) smell.

* Eliminate grease. Use a dry shampoo; it will absorb oil and make your hair feel less slick.

* Hide bad-hair days. Tuck hair under a scarf, bandana, hat, or headband.

* Use hand and face wipes. They're convenient, portable, and don't require water. If you have access to fresh water, make sure to use a wash that won't hurt the environment.