The Perfect Summer Starts With...

Preparation and planning.

Summer is a prime time for a family vacation, time spent outdoors, and you need to be prepared for sun, heat, and humidity.

Do you know the warning signs of Heat Exhaustion and Heat Stroke?

Signs of Heat Exhaustion:

• Heavy sweating, excessive thirst

Treatment of Heat Exhaustion: get out of the heat and rest in a shady or air-conditioned environment, drink fluids (avoid caffeine and alcohol), cool off with wet towels, fans, cool shower or bath.

Signs of Heat Stroke:

• High body temperature (> 103 degree F)

• Hot, red, dry or moist skin

Treatment of Heat Stroke: This is a medical emergency; call 911. Get out of the heat and rest in a shady or air-conditioned environment, remove any unnecessary clothing, cool down with wet towels, fans, cool shower or bath, apply ice packs to armpits, groin, neck, and back.

So how much do I need to be drinking to stay hydrated?

Dr. Arno Housman, MD, Chief of Urology Phelps Hospital, “a person will urinate 6 cups of water per day and lose another 2 cups through perspiration, breathing, and bowel movements, bringing the total to 8 cups.” You do not necessarily need to drink 8 glasses of water per day.  Your kidneys make sure you remain in balance, so if you consume less, you’ll pee less, too. And your body is programmed to recognize when you need more fluids. So heed your thirst, but don’t feel pressured to keep drinking long after it’s slaked (in fact, drinking too much can be both uncomfortable and dangerous, causing you to lose potassium and water-soluble B and C vitamins). “And those eight cups of fluid you need aren't limited to glasses of water,” Dr. Housman adds. “Juice, coffee, soda, Jell-O, ice cream, yogurt, fruit, vegetables, soup, and even salad all count!” So how do you know if you’re drinking enough? “If you’re urinating six times in twenty-four hours, producing about a cup each time, you’re fine,” he says.

Did you know the Food and Drug Administration put new sunscreen rules into effect in December?

The Environmental Working Group is all about sunscreen. Be sun-safe and use sunscreen correctly; choose the right SPF (higher not always better), use the sunscreen appropriate for your activity, and apply correctly and frequently per directions.

Make it a safe, fun summer. And if you are still looking for a safe, feel good environment for your child’s summer camp experience, there’s still time to register for UMAC Adventure Summer Camp.

Please look for my weekly blog every Monday providing insights on "Living a Black Belt Life" and feel free to share this with your friends and family, leave a comment, or recommend this article.

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