Know the Signs of Dehydration

Summertime is a great time to get outdoors and be active. As temperatures rise, it’s even more important to stay hydrated. Keep water with you at all times when you are outdoors, and drink it often. Watch for the early signs of dehydration: 

• Thirst
• Fatigue
• Flushed skin
• Faster pulse and breathing
• Dark colored urine
• Decrease in energy
• Increased body temperature 

If you experience any of these symptoms, drink more water immediately and try to get to a cooler place. Dehydration can lead to muscle cramps, vomiting, heat exhaustion, shock, and if not treated can lead to death. 

Summer Picnics

The weather is great and it’s time for summer fun. Chances are you’ll be eating some meals outdoors with family and friends. Keep your food safe by following these suggestions: 

• Wash your hands frequently. Always have clean hands when preparing and eating food. It may be difficult to find running water with soap if you are away from home, so carry hand sanitizer as a back-up.  
• Use a well-insulated cooler for perishable foods. Pack it with plenty of ice or dry ice, and only remove raw meat when you are ready to grill it.
• Keep your raw meats separate from all other foods. Make sure it is securely sealed in air-tight containers so juices from raw meat don’t contaminate other foods. Use a separate set of utensils and dishes for raw meats and cooked meats. 
• When in doubt, throw it out. If you are not sure if you food is safe, don’t take the chance. 
• Invest in a meat-thermometer. Cook all meats to the proper temperature before consuming.

Managing Screen Time

Children and teens are spending more time than ever before with electronic devices. Many experts believe this is linked to the growing obesity rates among kids. Try some of these ideas for limiting screen time and adding to your family’s quality of life: 

1. Stop texting. Spend time in person with those you communicate with. Go for a walk or a bike ride and speak with each other.
2. Limit video game time. Most game consoles have parental controls that can be set for a specific amount of time. When the time is up, the game turns off.
3. Plan outdoor activities. Summer is here, and kids are out of school. Keep them busy with play dates, sports, and outdoor family excursions. 
4. Turn off the T.V. Decide ahead of time which television shows are a priority for your family, and keep the T.V. off at all other times. 
5. Limit computer time. Encourage kids to surf the web only when necessary for school or other needed information. Mindless surfing leads to inactivity.

Sports Drinks

Manufacturers have spent millions in advertising to promote sports drinks, but are they necessary? Or should we be drinking water? That depends… 

Sports drinks have a purpose: they hydrate, replenish electrolytes, and deliver carbohydrates to the body. Nutrition experts agree that a 6-8% carbohydrate solution is best for this purpose. Most sports drinks on the market are within that range for carbohydrates. Electrolytes, however, differ depending on the manufacturer. Sodium and potassium are added to replace what is lost through sweat. 

Generally, if you are exercising for less than one hour and you begin your workout hydrated, water will do. If your workout is longer than one hour, in a hot or humid environment, or if you are a heavy sweater, a sports drink is a good idea.