SNACKTIME – ensure a happy and safe summer by keeping your child hydrated with H2O

Children do not cool down as efficiently as adults, so it is important that they drink lots of water. Taking a few simple precautions will help protect children and allow them to enjoy a safe and fun summer!

Preventing Dehydration – How frequently should children drink fluids? How much is enough?

The best way to prevent dehydration is to make sure children drink plenty of water at all times. They should consume more fluids than they lose. During continuous physical activity, a child can lose up to a half-liter of fluid per hour. The American Academy of Pediatrics (AAP) suggests that an 88-pound child should drink about five ounces (or two kid-size gulps) of water every 20 minutes as well. Children and teens weighing about 132 pounds should drink nine ounces of water. Drinking extra water before organized sports or other strenuous activities is highly recommended.

Hydration Habits for Good Health

• Schedule beverage breaks every 20 minutes during any physical activity, especially in hot weather. If possible, take all hydration breaks in a shady spot.
• Pack frozen water bottles in a cooler to keep other bottles of water cool.
• When choosing drinks for kids, avoid soda and other drinks that have caffeine, which contributes to water loss in the body. Again, water is the preferred choice for hydration.
• Sports drinks should be limited to athletic competitions to replace electrolytes.
• If your young child refuses to drink water, offer a high water content fruit such as watermelon or a frozen treat such as popsicles.
• Remember that thirst is not a good early sign of dehydration. By the time a child feels thirsty, he or she may already be dehydrated.
  
  

Good hydration habits are as important as good eating habits. Encouraging frequent beverage breaks and choosing liquids wisely will help protect against dehydration.

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Submitted by Leslie Kay-Getzinger, MS RD

Regional Dietitian for Nutrition Management Services Company
Image Contributed by Pacificsprings.com.au

FAIRMONT FIVE sun protection

The summer season is almost here!  Children will be spending more and more time outdoors having fun, if they aren't already doing so.  That’s why it’s more important than ever to protect them against the sun’s harmful UV (ultraviolet) rays. Although the sun is a great source of Vitamin D, which helps us to absorb calcium for stronger and healthier bones, educating our children about good sun protection habits is essential.   

Here are a few simple tips on sun protection for the entire family:

1. Always use sunscreen. The first thing anyone thinks of when it comes to sun protection is sunscreen.  Choosing the right sunscreen for your child is important.  Experts recommend selecting a sunscreen with a minimum SPF of 30, and preferably one which is water or sweat-resistant. For maximum sun protection benefits, sunscreen should be applied approximately 30 minutes prior to sun exposure and re-applied every two to three hours. 
2. Seek shade. The sun is usually at its strongest between hours of 10:00AM and 4:00PM. It is best to avoid being in the sun between those hours.  However, if children must be outdoors during those hours, it is important to take all the possible sun protection measures to keep them safe and hydrated. It is advisable to make sure there is adequate shade to avoid exposure to sun. A wide umbrella or a pop up tent to play is an alternative way to have children play in the shade.
3. Wear sun protective clothing. One way to ward off damage from the sun is by wearing sun protective clothing or cover-ups. The best way to ensure that the clothes screen out harmful UV rays is by placing your hand inside the garment and make sure you can’t see through garment. Have your children wear dark colors, full sleeves, long pants, cover-ups, or sun protective swimwear. Wide brim hats are a wonderful way to protect the scalp and face.
4. Don’t forget the sunglasses. Just like the skin, eyes are also susceptible to sun damage. Not all sunglasses offer UV protection, with some sunglasses giving a false sense of safety. Buy sunglasses with labels ensuring 100% UV protection. To encourage children to wear sunglasses allow them to select a style, such as designs with multicolored frames or cartoon characters.
5. Be a good role model. Last but not the least, setting a good example for your children is a powerful way for them to pick up on sun protection habits.  These preventative measures not only reduce the risk from sun damage, but also teach your children good sun-safety sense.

Have fun and remember to be safe in the sun!

Image Credit: socialmoms.com

Contributed by Neha, Fairmont Private Schools