Kids spend a lot of time outside in the summer and here at Family Wellness, we hope they are really enjoying the fresh air, since so many other things are closed. Here are tips from Zyana Morris, a health and lifestyle blogger on how to stay healthy while playing outside:
Keep 'Em Hydrated
With all the perspiration, there is a chance you or your family might suffer from dehydration. It is extremely important that your family maintains a healthy and hydrated routine. If not taken proper care of, the sweltering sun can pose some rather exorbitant health risks, such as heat strokes, heat cramps, and diarrhea.
- Kids are more vulnerable to heat-borne illnesses. An average kid can perspire about 200-500 millimeters/hour, while a more athletic kid can lose about 500-700 millimeters of sweat in an hour. While their body loses its required amount of liquids, it is necessary they recover that by having liquids throughout the day or before, during, and after any physical activity.
- As for adults, they may not be as affected by the loss of liquids from their bodies, but exposure to excessive sun rays can be risky. Rather than restricting your liquid consumption to a certain number, keep your body quenched and hydrated as much as you can.
- Your kids may ask for carbonated sodas or juices, but the best way to stay hydrated, while working out or while your kids continue being their playful selves, is to drink a lot of water with lemon and mint or have slushes and fresh fruit juices. Fruit freezer pops are easy to make and the most loved summer treat.
- To educate your kids about dehydration, inform them about the most common symptoms like dry mouth, faintness, and dark yellow urine.
- The hot summers should never be an excuse for skipping your regular workout or any physical activity. A good rule of thumb is to opt for workout clothes that can keep you cool, even as you train in the oppressive heat. To make your workouts less of a burden, look out for activewear that is made from sweat reacting fabric, which allows proper airflow and keeps you cool as you work up a sweat.
- You can overcome the loss of liquids through food. In fact, your diet makes up for a major proportion of hydration. Consumption of veggies and fruits with high water content can also save you from getting dehydrated. Berries, melons, vegetables, yogurt, and milk are foods that can help you battle the grueling heat.
- Make sure you, and everyone in your family, always bring a water bottle with some mint leaves or a slice or two of lemon and cucumber along.
A True Sport
You and your family don't want to spend the entire summer sitting in a shaded corner to avoid the sun. Summers should be anything but boring and to make the most out of the season, you should choose some fun-filled sport to keep you fit and save you from getting bored.
- Nothing sounds as appealing in summer as something that involves water. The best way to keep you active while enjoying it is swimming. You can also go for a number of water sports, such as, water sliding, canoeing, surfing, boating, fishing, or sailing.
- Tennis, bike riding, hiking, and throwing a ball are some of the many sports and activities people love to do outdoors.
- Plan some fun-filled indoor activities and game nights every month, or maybe every week, for the family. Board games, puzzles, and squirt guns are great things to have to make your summers worthwhile.
- Always make sure you have an effective sunscreen. Nothing can ruin outdoor summer fun like a bad burn.
- Make sure you wear breathable clothes that don't trap the heat close to your body.
