How To Get The Most Out Of Biking Outdoors

July 1, 2021

Biking is a fun and healthy way to get around! 

While biking has many benefits, it also comes with risks. Every year thousands of people are injured while riding their bikes outdoors. Many of these injuries are preventable if the biker had taken precautions before hitting the road.


To help you stay safe on your next ride we’ve collected some tips from professionals that will reduce your chances of being involved in an accident or getting hurt while out on a bike ride.


These safety measures may seem simple, but they will make all the difference when you find yourself in a situation where something goes wrong on your bike trip!


To make sure you have the best experience and avoid injury, you’ll want to follow these eight tips to get the most out of your bike riding experience.


Wear a helmet -Wearing a helmet when biking can reduce your risk of a head injury by 85%. So, wear your helmet every time you ride, even if it’s a short ride.


It's not about looking good (though some helmets do look great); it's about staying safe!


Head injuries can happen, which is especially important for kids, as their brain is still developing. Next time you ride, grab your helmet and secure it properly! 


Stay hydrated - Make sure you are drinking water before, during, and after your ride. Especially with extremely hot weather, you’ll want to be sure you stay hydrated. Always bring along a water bottle along. For more tips on staying hydrated check out this infographic. 


If we do not consume enough water each day, our body will struggle to work at an optimal level. Not having enough water is linked to a multitude of problems that will wreck your ride, such as;


• Lightheadedness


• Headaches


• Confusion


• Fatigue


• Muscle cramps


Make sure you take some water with you for your ride.


Fit your bike to your body - There's nothing worse than a bike that's not working for your body. You may be bent over too much or your seat is too low making it tough to pedal.


Proper adjustment of your bicycle helps to minimize fatigue, discomfort, and overuse injury. Make sure you are choosing the right bike size, stem height, and saddle height for maximum comfort.


Your stem height should be somewhere between parallel and 1" lower than the top of your saddle. A general rule of thumb for selecting the proper stem offset is to place your elbow on the nose of your seat and stretch your arm forward over the stem. The tips of your fingers should touch your handlebars.


Don't skimp out on your seat. Did you know that padded bicycle shorts are the single most important piece of clothing for long rides. The heart can only enjoy what the rear end can endure! Translated: If you bum is sore because of an uncomfortable seat, you're not going to enjoy your ride.


Check out more detailed guidelines for adjusting your bike in this infographic. 


Ride with traffic, never against it - It could make sense that riding against traffic lets you see oncoming traffic. However, one study found that cyclists traveling against the direction of traffic were 3.6 times more likely to be in a crash than those traveling with traffic. So next time you are biking, make sure you are on the correct side of the road!


Be on the lookout for road hazards - Loose gravel, ice, sand, puddles, and other road hazards can cause injury when you aren’t alert. Having adequate time to slow down should help you get through those pitfalls safely, so make sure you have your eyes on the road!


Stay Visible - Make sure you're easy to spot by wearing bright colors - When biking at night, make sure you have the reflectors on your bike so cars will see you. 


Use Signals - Let other vehicles know what you plan on doing by using hand signals to show drivers what you plan to do next; know how to swerve safely if needed. Make sure you stop at intersections and be sure to pause before turn right or left - You need room to make a wide arc around the corner without crashing into any nearby cars. Nothing will wreck a ride like a brush up with a vehicle or even running into them.


Keep your bike in good shape - Regularly check and maintain the following parts of your bike: air pressure, chain length, brakes, rims and tires. It’s important to make sure that you have a well-maintained bicycle. A poorly maintained bike can be more dangerous because it may not brake properly or roll smoothly.


That may feel like a lot to think about but these tips will take away any anxiety about your trip and ensure you have a pleasant experience on your bike.


Next time you get on your bike, make sure you are following these tips! If you do end up with an injury, call us! We can help with common cycling complaints ranging from neck tightness to knee pain.


If you are finding yourself in pain when you ride or just need someone to take a look at something that is keeping you from enjoying the outdoors in any way, schedule an appointment with us.


We'd love to see you and help you enjoy the roads on your bike.

Water Intake: How Much Water Should You Drink Daily for Better Health?

By Emily Odom • May 21, 2026
Water Intake: How Much Water Should You Drink Daily for Better Health?  Why Water Intake Is Essential for Your Health Water is the foundation of a healthy lifestyle. It makes up around 60% of your body and supports vital functions like temperature regulation, digestion, and nutrient absorption. Proper water intake also helps your body flush out toxins and maintain healthy skin. Not drinking enough water can lead to dehydration, which may cause fatigue, headaches, and poor concentration. How Much Water Should You Drink Daily? One of the most common questions is: “How much water should I drink a day?” While the “8 glasses a day” rule is popular, your ideal water intake depends on factors such as: Body weight Activity level Climate Overall health Caffeine intake Alcohol intake Illness Pregnancy/Breastfeeding A general guideline is: Men: About 3.7 liters (125 ounces) per day Women: About 2.7 liters (91 ounces) per day Another guideline can be half your body weight in ounces. This is more directed towards active individuals. 200 lbs = 100oz of water You can also monitor hydration by checking your urine color—pale yellow usually indicates proper hydration. Top Benefits of Drinking More Water Increasing your daily water intake can have powerful health benefits: 1. Boosts Energy Levels Even mild dehydration can make you feel tired and sluggish. 2. Supports Weight Loss Drinking water can help control appetite and improve metabolism. 3. Improves Brain Function Hydration is essential for focus, memory, and mood. 4. Promotes Healthy Skin Water helps maintain skin elasticity and hydration. 5. Aids Digestion Proper hydration supports smoother digestion and prevents constipation. Signs You’re Not Drinking Enough Water Recognizing dehydration early is key. Watch for these symptoms: Dry mouth or lips Dark yellow urine Headaches Dizziness Low energy If you notice these signs, it may be time to increase your water intake. Easy Tips to Increase Your Water Intake If you struggle to drink enough water, try these simple strategies: Carry a reusable water bottle throughout the day Drink a glass of water first thing in the morning Add natural flavors like lemon, mint, or cucumber Eat water-rich foods like watermelon and cucumbers Set reminders to drink water regularly Can You Drink Too Much Water? Although rare, overhydration can occur if you drink excessive amounts of water in a short period. This can dilute electrolytes and cause health issues. To stay safe, drink water consistently throughout the day rather than all at once. Final Thoughts on Daily Water Intake Maintaining proper hydration is one of the easiest and most effective ways to improve your overall health. By understanding how much water you need and building simple habits, you can boost your energy, support your body, and feel your best every day.

The Science Behind Spinal Manipulation: How It Works and Why It Helps

By Emily Odom • May 21, 2026
The Science Behind Spinal Manipulation: How It Works and Why It Helps If you’ve ever heard a “pop” during a chiropractic adjustment and wondered what’s actually happening, you’re not alone. Spinal Manipulation is one of the most widely used techniques in modern Chiropractic—and it’s backed by growing scientific understanding. Let’s break down what spinal manipulation really does, how it affects your body, and why it can be effective for pain relief and mobility. What Is Spinal Manipulation? Spinal Manipulation—also called a chiropractic adjustment—is a controlled, precise force applied to joints in the spine. The goal is to restore proper motion, improve alignment, and reduce irritation in surrounding tissues and nerves. What Happens During an Adjustment? When a chiropractor performs an adjustment: A quick, targeted force is applied to a specific joint You may hear a “cracking” or “popping” sound The joint moves beyond its usual restricted range—but within safe limits That popping sound is not bones breaking—it’s the release of gas bubbles (mainly nitrogen and carbon dioxide) from the joint, a process known as cavitation. The Science: How Spinal Manipulation Works 1. Restoring Joint Mobility Restricted joints can lead to stiffness and discomfort. Adjustments restore movement, helping joints function more normally. 2. Affecting the Nervous System Your spine protects your nervous system, which controls nearly every function in your body. When joints are misaligned, they can irritate nearby nerves. Spinal manipulation may help normalize nerve signaling and reduce pain sensitivity. 3. Reducing Pain Signals Research suggests spinal manipulation can influence how the brain processes pain, reducing the intensity of discomfort—especially in conditions like Lower Back Pain and Neck Pain. 4. Decreasing Muscle Tension Tight muscles often surround restricted joints. Adjustments can help relax these muscles, improving flexibility and reducing spasms. 5. Improving Circulation Better joint movement can enhance blood flow to affected areas, promoting healing and reducing inflammation. Conditions Commonly Treated with Spinal Manipulation Chiropractors often use spinal manipulation to help manage: Lower Back Pain Neck Pain Sciatica Tension Headaches Joint stiffness and mobility issues Is Spinal Manipulation Safe? For most people, spinal manipulation is considered safe when performed by a licensed professional. Side effects are typically mild and temporary, such as slight soreness or stiffness after treatment. However, it may not be suitable for individuals with certain conditions, such as severe osteoporosis or specific spinal abnormalities. A qualified chiropractor will assess your health history before treatment. What Does the Research Say? Scientific studies have shown that spinal manipulation can be effective—particularly for acute and chronic lower back pain. Many clinical guidelines recommend it as a first-line, non-invasive treatment before considering medication or surgery. Benefits of Spinal Manipulation Patients often experience: Reduced pain and discomfort Improved range of motion Better posture Enhanced physical performance Less reliance on medication Who Can Benefit? Spinal manipulation may be helpful for: Office workers with poor posture Athletes recovering from strain Individuals with chronic back or neck pain People seeking drug-free pain relief Final Thoughts The science behind Spinal Manipulation shows that it’s more than just a quick fix—it’s a targeted, evidence-informed approach to improving how your body moves and functions. As part of Chiropractic care, spinal manipulation continues to play a key role in helping people manage pain, restore mobility, and support long-term wellness.
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