The days may be getting marginally shorter as we head into Autumn, but with an hour of extra daylight in the mornings, there's no better way to start your day than with a serene paddle on a stand-up paddleboard (SUP). Whether you're a seasoned enthusiast or a beginner eager to explore the waters, a pre-work paddle can set the tone for a productive and energised day ahead. To make the most of this refreshing experience, here are five essential tips to consider before embarking on your morning paddle.

1. Plan Ahead

To make the most of your time in the morning, take a few moments to plan your route, pack your bag and assess the weather conditions before heading out for your pre-work paddle, choose a location that offers calm waters and minimal boat traffic, ensuring a peaceful and safe paddling experience. Check the weather forecast to anticipate any potential changes and dress accordingly, layering up if necessary to stay comfortable on the water.

2. Wake Up Early

While the temptation to hit the snooze button may be strong, waking up early for your paddle session offers numerous benefits. Not only will you avoid crowded waters and enjoy a greater sense of solitude, but you'll also kickstart your metabolism and energize your body for the day ahead. Embrace the tranquillity of the morning as you paddle along, soaking in the beauty of nature awakening around you.

3. Practice Safety First

Safety should always be a top priority when paddleboarding, especially during early morning sessions when visibility may be limited. Wear a personal flotation device (PFD) and ensure your SUP is equipped with a leash to prevent it from drifting away in case of a fall. Familiarize yourself with basic paddling techniques and be mindful of your surroundings, keeping an eye out for obstacles such as rocks, buoys, or other watercraft.

4. Fuel Your Body

A pre-work paddle requires adequate fuel to sustain your energy levels throughout the morning. Start your day with a nutritious breakfast that combines carbohydrates for sustained energy and protein for muscle recovery. Opt for easily digestible options such as oatmeal topped with fresh fruit, a smoothie packed with greens and protein powder, or whole-grain toast with nut butter. Hydrate well before hitting the water and bring along a water bottle to stay hydrated during your paddle.

5. Embrace Mindfulness

As you glide across the water, take the opportunity to embrace mindfulness and connect with the present moment. Leave behind the stresses of daily life and focus on the rhythm of your paddle strokes, the gentle lapping of the water, and the beauty of your surroundings. Use this time to clear your mind, practice deep breathing, and set positive intentions for the day ahead. Allow yourself to be fully immersed in the serenity of the morning, nurturing both your body and mind.


A pre-work paddle on a stand-up paddleboard offers a refreshing start to the day, combining physical activity with the tranquillity of nature. By following these five tips – planning ahead, waking up early, practising safety, fueling your body, and embracing mindfulness – you can make the most of your morning paddle experience. So, grab your paddleboard, greet the dawn, and let the rhythmic motion of the water guide you toward a day filled with energy, focus, and positivity.

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