Ten Summer Tips For Kids

1. Never skip breakfast – breakfast is the most important meal of the entire day. Make sure to eat nutritious foods that support your physical activity for the day as well as for bone, muscle, & brain growth; like a bowl of oatmeal, with fresh fruit & almonds, along with some scrambled eggs and a cold glass of milk.

2. Eat plenty of fresh fruits & vegetables daily – make sure ½ of your plate is filled with fruits and veggies with each important meal (breakfast, lunch, dinner).

3. Always stay hydrated – replace sugary sports drinks & sodas with water; add slices of fresh fruit like strawberries, lemons, limes or watermelons to your water for a delicious flavor. Staying hydrated prevents heat related illness: symptoms are headache, cold sweats, exhaustion, nausea and/or vomiting, and diarrhea.

4. Wear sunscreen – apply sunscreen about every 2-3 hours and more often when in or around water.

5. Wear sunglasses – wearing sunglasses blocks up to 99% of UV rays which can easily damage the eye because of sunburn.

6. Get plenty of rest – during the hot summer heat, making sure you get plenty of rest is important to prevent heat exhaustion while playing outside, take frequent shaded breaks. Getting 8-10 hours of sleep every night is important for recuperation and growth.

7. Good oral hygiene – make sure to brush your teeth every morning and every night before bedtime. Seeing a dentist every 6 months is imperative in order to prevent major dental issues – poor dental hygiene causes other health problems, mainly with digestion.

8. Stay Active! – find activities you enjoy; like riding your bike, swimming, playing sports with your friends; a minimum of 60 minutes of daily physical activity is recommended for all children.

9. Wear safety gear – when riding your bike, skateboarding, roller skating or blading always make sure to wear a helmet, elbow & shin guards and appropriate close toed shoes.

10. R.I.C.E. – if you experience an injury from being physically active make sure you get enough REST, apply ICE and COMPRESSION to the injured site, and keep the injured area ELEVATED.

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