Spending time in the sun, swimming in the pool, and grilling outside are activities we enjoy in the summer months. As we prepare for these fun-filled activities, we offer best practices and helpful tips to stay safe and healthy.
Pool Safety: Checklist for Parents
Enjoying a cool pool on a hot day is high on the list of healthy, fun summer activities. Follow these tips to keep your kids safe in the water.
1. Make sure your child learns basic swimming and water safety skills. Formal swimming lessons are a great option.
2. Always have a responsible adult supervising in or around the pool. That person should be alert, remain sober and avoid distracting activities like using a phone or reading.
3. Know what to do in an emergency. Learning CPR and basic water rescue skills could save your child’s life. “Timely intervention is key to survival in a drowning situation, so look in the water first if a child is missing,” says Sanjay Mehta, DO, division chief of CentraState’s Pediatric Emergency Department. “CPR education is crucial for adults and even kids ages 9 or 10 and older because it can save lives.”
To sign up for CPR classes, visit centrastate.com/services/cpr.
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3 Ways to Make Grilling Healthier
CentraState registered dietitian Caryn Alter, MS, RD, FAND, shares this advice:
1. Sideline Smoke & High Heat. High heat, open flames, and smoke caused by dripping fat and juices when cooking beef, pork, fish, or poultry can create chemicals that may increase the risk of cancer. Avoid prolonged cooking times (especially at higher temperatures), flip over the meat frequently, and trim any charred or burned portions.
2. Marinate More. Marinating food before you grill helps prevent potential carcinogens from developing. Whether you create your own marinade or use a bottled one, aim to keep it low in salt.
3. Favor Fruits & Veggies. Grilling fruits and vegetables enhances their flavor. Enjoy a savory veggie dish like grilled eggplant, portabella mushrooms, or corn on the cob. Dessert anyone? Grilled pineapple and peaches are delicious!
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Top Sunscreen Mistakes and How to Avoid Them
No matter your age or skin tone, everyone needs sunscreen to help prevent sunburn, skin cancer, and premature skin aging. Avoid these common sunscreen mistakes to protect yourself and your family.
1. Not reading the label when choosing sunscreen. Look for a broad-spectrum, water-resistant sunscreen that has an SPF of 30 or higher.
2. Not using enough and forgetting to reapply. To cover the body, most adults need about one ounce of sunscreen – enough to fill a shot glass. Apply 15 minutes before going outside and reapply every two hours or after swimming or sweating.
3. Applying only in sunny weather. The sun emits harmful UV rays all year long. Even when it’s cloudy, up to 80% of UV rays can penetrate the clouds. Protect your skin by applying sunscreen every time you’re outside, including on cloudy days.
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How to Hydrate, Beyond Water
How much fluid do you need to stay hydrated? The Academy of Nutrition and Dietetics recommends 13 cups of fluid a day for men and 9 cups for women. If you’re active outdoors in the heat and humidity, you may need more to prevent dehydration.
But what if drinking water all day isn’t your thing?
No worries.
According to Caryn Alter, MS, RD, FAND:
Drinks like seltzer, fat-free milk, herbal tea, 100% juice, and infused water count as well. Piling your plate with water-filled fruit and veggies is another nutritious and delicious way to supplement your H20 intake. Watermelon, strawberries, cantaloupe, lettuce, celery, and spinach are all at least 90% water.
So, you can have your water and eat it, too!
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For more information on Healthy Living, visit centrastate.com/healthy-living or call 866-CENTRA7 (866-236-8727).
