As school lets out and the summer takes full course, families must not forget about important health and safety tips in the midst of all the excitement. Stay healthy and happy this summer with these quick tips and reminders:
Food and drink
Stay hydrated throughout the day. Unlike soda and juice, water provides you with optimal hydration free of empty calories and sugar. Start your morning with a tall glass of water and keep drinking it throughout the day. You can tell if you are properly hydrated by the color of your urine — the lighter, the better. To add nutrients and taste to your water, try infusing it with fruits such as lemons, cucumbers, and strawberries.
Prepare healthy snacks at home. Make your own healthy snacks for you and your kids to take along for the day. This will prevent the urge to spend extra money and make unhealthy choices at street carts and concession stands. Some go-to ideas include fresh fruit, nuts, hard-boiled eggs, and whole-grain crackers. You can make your own popsicles in the freezer out of fruit juice. Watermelon makes a great snack — look online for tips on how to cut it into sticks for easier snacking.
Make time for breakfast. A balanced breakfast consisting of fruit, protein, and whole grains will fuel your morning, boost your metabolism, and prevent overeating later in the day. Granola bars and yogurts are great on-the-go breakfast options, but be conscious of certain flavors or brands that may be high in sugar and fat.
Don’t forget food safety. Make sure to keep hot food hot and cold food cold. Most foods start to spoil after just a couple of hours in the warmer temperatures, so make use of coolers, thermoses, and ice packs. Always wash your hands before eating.
Protection
Wear bug repellent. Lightly cover any exposed skin with a repellent that provides protection for the amount of time that you’ll be outdoors. Using repellant prevents irritating bug bites and reduces your risk of Lyme disease and West Nile Virus. Going camping? Consider a stronger repellent that lasts all day and is meant for the woods, with at least 20–30 percent DEET. Don’t forget to check for ticks at the end of each day.
Use sunscreen. Use a sunscreen with SPF 15 or higher. Make sure to use at least two ounces; people often don’t use enough. Reapply it every two hours and after swimming or sweating. Most clothing doesn’t provide adequate sun protection, so make sure to apply sunscreen underneath. Talk to your kids about the importance of sunscreen, too — a few bad sunburns during childhood can more than double the risk of melanoma.
Wear protective clothing. Wide-brimmed hats and sunglasses with ultraviolet protection are great ways to stay in style while protecting yourself from sun exposure. When walking or hiking in tall, grassy areas, remember to wear long pants and socks to protect yourself from ticks.
Remember your helmet. Every kid should have a well-fitting helmet to wear whenever on wheels. Accidents are common on bikes, skateboards, scooters and skates — even for older and more experienced riders. For activities prone to falling, consider knee, elbow, and wrist pads as well.
Fitness
Get moving. Ditch the electronics, go outside and get active. Begin your day with a morning run, walk, or hike, and organize family outings that are centered around physical activity. Limit total screen time to one hour per day. Try to walk instead of taking the bus, or get off the bus or subway a stop early.
Track your steps. Get a pedometer app on your cellphone or a walk and run tracking app so you can see how far you’ve made it. If you have not made it 10,000 steps by the early evening, find a way to get some extra activity.
Be cautious at the beach and pool. Make sure to always swim with a buddy, preferably where a lifeguard can see you. Take frequent breaks and make sure to stay hydrated. Get swimming lessons for your children. Pay constant attention to your children — many kids drown while their parents are looking down at their cellphone or running a quick errand. Contrary to popular belief, drownings are generally silent.
Take these tips on the road. Remember, the rules don’t change just because you are on vacation. Make sure to pack enough snacks and water for the car trip. Leave yourself enough visibility when driving, even with lots of suitcases in the back. Make sure to wear your seat belt and have the kids in appropriate car seats. Pack a first-aid kit with alcohol swabs, bandages, and tweezers in your car.
Dr. Matthew Weissman, an internist and a pediatrician, is the chief medical officer for Community Healthcare Network, a network of 11 federally-qualified health centers in four boroughs of New York City.
