Play It Safe In the Heat

If you’re physically active in the heat this summer, here are some tips to play it safe.

Stay cool. In very hot and humid weather, sweat does not evaporate easily from your skin. Your body may overheat because your natural cooling system isn't keeping up. Strenuous activity or exercising in very hot conditions can lead to heat cramps or heat exhaustion. If your body temperature rises rapidly to 104°F or more, you may experience heatstroke, a life-threatening condition that can damage your brain and vital organs. Learn more about heat illnesses and what to do if symptoms appear.

Stay hydrated. The American College of Sports Medicine recommends active people drink 14 to 20 ounces (400 to 600 ml) of fluid about two hours before exercise to stay hydrated. When exercising, drink smaller amounts of fluids at regular intervals—up to eight ounces (one cup) every 15 to 20 minutes—to replace water lost through sweating.

Protect your skin from damaging UV rays. Apply sunscreen with a minimum SPF (sun protection factor) of 15. Avoid mid-day sun between 10 a.m. and 3 p.m. Learn more about sunburn prevention and treatment.

Pay attention to your body. Talk to your doctor if you are experiencing any unusual symptoms or have injured yourself.

Learn more about some common sports-related injuries and how they are treated:
Achilles Tendon Injury | Herniated Disc | Shoulder (Rotator Cuff) Injury | Wrist Sprain

Learn more about Dean's Sports Medicine services for athletes.

Immunization Schedules

When was the last time you checked to make sure you and your family members are up-to-date on your immunizations? Adults may think they don't need immunizations. However, some may not have received certain vaccinations as a child. Immunity can also fade over time, and a booster shot may be helpful.

Talk to your doctor if you think you need to catch up on your vaccinations.

Concerned about mercury (thimeserol) in vaccines? Read the latest findings.

Fueling Young Athletes

Get Recipes:
Easy Cheesy Broccoli Calzone | Kiwi Banana Smoothie
Nutty Banana Bars

Youth athletes need good nutrition to fuel their performance. In order to gear up for the additional demands of frequent sports practices and competition, young athletes need plenty of carbohydrates to meet their high energy needs. Protein is the building block for muscles and is essential for healthy growth and development.

Weight-bearing exercise can help build strong bones, but only if enough dietary calcium is available. Youth athletes should be consuming at least four servings per day of high calcium foods such as milk, yogurt or cheese.

Adequate hydration is essential for optimal and safe athletic performance. Be sure your young athlete gets plenty of fluids before, during and after sporting events.

This month's featured recipes, Easy Cheesy Broccoli Calzone, Kiwi Banana Smoothie and Nutty Banana Bars are a good source of complex carbohydrates, protein, calcium and other nutrients needed by those who are very active and on the go. The recipes are easy enough for busy parents and older kids to make, and are sure to pass the taste test of the entire family.

Additional resource:
Check out kidnetic.com , a kid-friendly website about being fit and healthy.

Submitted by Dean Dietitian Janice Antoniewicz-Werner