Staying active in the summer months

Staying active in the summer months

The arrival of spring and summer means days at the pool, family picnics, baseball and other outdoor activities. Here are some tips to keep your family physically active in the warmer months:

• Hydrate! Drink plenty of water before, during and after physical activity to avoid dehydration. For low-calorie flavor, add slices of your favorite fruits such as melon, oranges, berries or even cucumber or mint to a pitcher of water and refrigerate for two hours.
• Protect your family from the sun: wear wide-brimmed hats, always apply water-resistant sunscreen with at least SPF 15 and reapply sunscreen every 2 hours.
• Heat safety: avoid intense activities between noon and 3 p.m. when the sun is at its strongest.
• Dress for the heat: wear lightweight, light colored clothing, choose light, breathable fabrics such as cotton, and wear sunglasses to protect your eyes.
• Head indoors: when the heat gets unbearable, try indoor activities at your local YMCA or rec center like basketball, swimming, yoga or racquetball.

Warm Weather but cool heats tips

Warm Weather & Summer Health Tips

Warm weather is fun. But fun in the sun can be overdone.

To make sure your warm weather enjoyment doesn't turn into dehydration, sunburn, heat exhaustion or worse, here are some vacation and summer health tips to keep you safe and healthy while you're working, playing or vacationing in a hot climate.

7 SUMMER HEALTH TIPS

1. Drink plenty of water. When heat and humidity are high, you can quickly become dehydrated. Your body’s thirst mechanism isn’t very accurate and becomes more unreliable with age. By the time most of us feel thirsty, we’re already slightly dehydrated. It's especially important during warm weather to drink 8 glasses of water a day.

2. Protect your eyes and skin. Wear sunglasses and sunscreen to protect your eyes and skin from the sun's dangerous UV rays. Sunburn abuse can lead to skin cancer. So wear protective clothing and sunscreen with at least a sun protection factor (SPF) of 15. For sunburn relief, aloe vera gel or cool white vinegar can help ease the pain.

3. Beat the heat. As temperatures rise, your body works overtime to stay cool. Any outdoor activity in high heat is physically stressful and can lead to heat exhaustion or even heat stroke. Wear light, loose fitting clothing and don't overdo it. A complete nutritional profile that includes vitamin B, Zinc and antioxidants like C, E and carotenoids will boost your immune system and help fight stress, airborne allergens and toxins.

4. Balance activity with rest. Sunshine and warm weather offer a whole smorgasbord of activities. But don't push yourself beyond your physical limits or let overexertion squash your energy. Schedule time to rest, relax and take a nap when necessary.

5. Don't sweat it. One fact of heat is sweat. Even walking to your car in extreme heat can cause those little salty beads to pop out under your arms and on your face. Since sweating causes you to lose precious minerals, keep your electrolytes in balance by getting plenty of minerals from fresh fruit, vegetables and health supplements.

6. Overcome grill overkill. Nothing says, "fire up the grill" quite like warm weather. However, the chemistry of carcinogens produced by grilling can increase cancer risks. Studies suggest that following grilled meat with antioxidants such as vitamins C, E and carotenoids may offer protection against harmful grilling carcinogens.

7. Eat smart and healthy. Vacations and summer picnics can be a huge temptation to pig out. Don't fall for it. Too much junk food could destroy your summer fun. Keep your energy up by limiting sweets and fatty foods and focusing on fresh summer fruits and vegetables, whole grains and healthy lean protein. 

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