Sipping Tips to Keep You Cool (and Slim) This Summer

Keep the Fluids Flowing: You don’t have to drink just plain water to be hydrated. All non-alcoholic beverages count toward fluid needs, including juice, milk, coffee, tea, sports drinks and sodas. Yes, caffeinated drinks count too!

Eat to Stay Hydrated: Eating fruits and vegetables with a high content of water is a delicious way to hydrate and they provide you with a boost in your daily nutrients. Some of my favorites are cucumbers, watermelon, grapes, and peaches. Freeze them or make them into fun small popsicles for an extra refreshing cooling effect.

Have a “Mocktail”: Don’t let alcohol get in the way of enjoying your summer outings. Instead opt for your favorite flavorful “mocktails” that incorporate low- and no-calorie beverage mixers or juices instead of alcohol. Try adding a handful of mint sprigs and 3-4 lime slices to some lemon-lime soda and a handful of pomegranate seeds for a tart punch of color.

Take the Flow On the Go: Make sure to keep a reusable water bottle with your favorite beverage with you at all times. If you’re active in hot weather, it’s easy to get dehydrated quickly! Remember to drink fluids BEFORE, DURING, and AFTER vigorous exercise. For physical activity lasting longer than 1-1.5 hours, sport drinks help replace important carbohydrates and electrolytes, in addition to fluids.

Manage Calories: If you get bored with water, look for beverages made with low- and no-calorie sweeteners. They are refreshing, safe and offer a variety of flavors without adding calories.

Stay hydrated and happy this summer.

Swim Safely This Summer

Swimming is a great way to beat the summer heat and it is a fun way to get exercise. Whether you are swimming in your own backyard pool, in your family or neighbor's pool, or in a natural body of water, follow these tips to keep this popular summer pastime safe:

• Never swim alone! Even experienced or strong swimmers might need help.
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• Do not leave young children or non-swimmers unattended.
• Encourage children and other non-swimmers to use life jackets or other approved flotation devices.
• Sign up for swimming lessons—you are never too old or too young to learn how to swim!
• Do not jump or dive into the shallow end of a pool.
• Keep away from pool drains, pipes, or other openings to avoid entrapments.
• Always keep a phone nearby.
• Learn CPR. It's a lifesaving skill, literally.
• Install a fence, with self–closing and self–latching gates, around backyard swimming pools. Check local ordinances or laws to make sure you are in compliance.
• Avoid drinking alcohol before or during swimming and while supervising children.

Protect Yourself From The Sun

Protect yourself from exposure to the sun's rays and reduce your risk of sunburn, skin cancer, and heat stress:

• Apply sunscreen with SPF 30 or higher and both UVA and UVB protection before you go outside, even on cloudy days.
• Reapply sunscreen after swimming or sweating or after staying outside for more than two hours.
• Wear clothing, sunglasses, and a hat with a wide brim to protect exposed skin.
• Seek shade, especially during midday hours.
• Drink plenty of fluids.

Summer Health Tips: Extreme Heat Safety

• Stay out of the direct sun. Seek shaded or air conditioned areas such as libraries or malls.
• Whenever possible, schedule outdoor events (public gatherings, sporting events) early in the morning when it's cooler and the air quality is better.
• Drink plenty of fluids. (Avoid alcohol and caffeine.)
• Wear light-colored, light-weight clothing. Use hats with brims and sunscreen for more protection.
• The elderly, small children, and people with chronic health conditions are more vulnerable to the heat. Call and check on friends, family, and neighbors.
• Anyone showing signs of heat stroke (altered mental state, not sweating, nausea) should seek medical attention immediately.