Summer Physical Activity Safety

Summer Sun Means Summer Fun!

Summertime is right around the corner and is a great time to enjoy the beautiful outdoors – hiking, biking, camping, fishing, etc…

 Remember to take certain precautions while being active during the summer months, especially during hot and humid weather.

Hydrate Your Body

 While being active in the hot weather, you can easily lose up to a quart of water an hour.

 Drink water before, during and after being active. Avoid Strenuous Activity During Peak Hours

 Very hot and humid weather hampers your body’s ability to cool off through perspiration.

 Try doing your activity in the morning or evening to avoid the most intense heat. Don’t Forget Sunscreen

 Apply SPF 15 at least 30 minutes before being active outdoors. Reapply according to package instructions. Protect your eyes with sunglasses that block the sun’s UV rays.

Watch for Symptoms of Heat Stroke

 When the body can’t rid itself of excess heat, there can be a sudden rise in body temperature. Signs to look for include: very hot and dry skin, dizziness, nausea, confusion and unconsciousness. Symptoms can occur rapidly.

 If these conditions exist, move the person to a cool area or immerse him/her in a cool bath to lower the body temperature as quickly as possible. You can also pour cool water over the person.

If you suspect heat stroke, dial 911 or call for emergency medical assistance.

Choose Appropriate Clothing

 Wear loose-fitting clothing to allow circulation of air between your skin and the environment.

 Choose light-colored clothing that reflects sunlight. Darker clothing absorbs heat.

 Cotton and linen are natural fabrics and may absorb moisture (sweat).

 Synthetic fabrics that have a mesh-like weave (polypropylenes) can help ‘wick’ moisture away from the skin and keep you feeling cooler.

For more information, visit: www.mayoclinic.com/health/exercise/HQ00316.

Eating on the Go

You know that eating a diet rich in fruits and vegetables is good for you, but you’re constantly on the go. You can fit fruits and veggies into your everyday routine. Fruits and vegetables can be a part of a balanced diet anytime, anywhere.

Fruits and veggies are easy to eat while on the go. Follow these simple tips to include more fruits and veggies into your time away from home.

 On the Go with Fruits and Veggies

Blend a fruit smoothie or drink to take with you on your commute.

Fresh fruits and veggies are nature’s original fast food. Stick a banana, apple or celery stick in your bag for a quick and easy snack.

When out at a restaurant, try vegetable stir fry, vegetable fajitas, veggie wraps, or vegetable soup. When ordering a sandwich, ask for extra veggies such as lettuce, tomato, onions, sliced peppers or cucumbers. Order a side of veggies with your meal, or pick three or four veggie sides and create your own vegetable plate.

Salads are a great way to get a variety of fruits and veggies. Choose a salad with low-fat dressing (limit high calorie toppings like croutons instead) of fries.

Roll it up: Make a fruit roll-up that travels anywhere. Start with tortil­las and peanut butter then add your favorite fruits – fresh or dried.

On the Go with Kids

When ordering a kids meal, substitute fruit for the fries.

Have your kids help you make a large batch of trail mix at home using seeds, nuts, and dried fruit. Store trail mix in small bags so they are ready to go at a moments notice.

Ants on a Log—spread peanut butter on a piece of celery. Add raisins as ants and you have a fun, healthy treat.

Visit www.fruitsandveggiesmatter.gov for more great tips and recipes.