Water Safety

It is estimated that 4,000 Americans drown each year. Young children make up the largest number of drowning deaths each year. Know how to keep your and your family safe by lake, sea or poolside.

• Take swimming lessons from a qualified instructor if you're not a strong, competent swimmer.

• Don't swim if you've been drinking alcohol.

• Don't swim alone or allow children to do so.

• Stay out of the water during thunderstorms and other severe weather. During lightning storms, seek shelter away from metal objects, open areas and large, lone trees.

• Don't exceed your swimming ability. Know your limits and stick to them.

• Check the water level before diving into a pool, ocean, pond, reservoir or lake. Always dive with your arms extended firmly over your head and your hands together.

• Don't dive into unknown bodies of water, such as lakes, rivers, quarries or irrigation ditches. Jump feet first to avoid hitting your head (and breaking your neck or back) on a shallow bottom, hidden rock or other obstruction.

Source: Vitality MagazineVitaSafety Supplement

Be Sun Safe

Protecting yourself from too much sun exposure involves more than just a dab of sunscreen. The U.S. National Safety Council offers these suggestions to protect your skin from sun damage:

• Wear sunscreen that blocks UVA and UVB rays. Apply it properly, thoroughly and regularly, even on cloudy days.

• Protect your skin with a hat, long sleeved shirts and long pants, and sunglasses to protect your eyes.

• Limit exposure to very reflective surfaces, such as sand, water, snow, tile and buildings. These surfaces can increase the risk of a burn or significant skin damage.

• Don't use a tanning bed, either at home or at a salon.

• Be careful of the hours you spend in the sun. Limit exposure between 10 a.m. and 4 p.m., when the sun's rays are strongest.

• Remember this tip: If your shadow is shorter than you are, the sun's rays are very intense. At that point, seek shade or get indoors.

Source: HealthDay News

Bike With Care

Proper supervision and wearing protective gear, especially a helmet, are critical to biking safely. The Nemours Foundation offers these safety tips for children to prevent biking accidents:

• Wear fluorescent, brightly-colored or reflective clothing when biking, especially at night or in the evening. Avoid dark clothes.

• Wear lightweight clothing to keep cool.

• Wear pants with tight-fitting legs -- no flared or wide leg pants that can get caught in gears or spokes.

• If biking with a backpack, make sure the straps are tied up and out of the way.

• Wear sturdy shoes that can grip bike pedals. Never wear cleats, heeled shoes, or flip flops, and never bike barefoot.

Source: HealthDay News

Avoid Heat Exhaustion

The four most common heat-related emergencies are cramps, fainting, exhaustion, and heat strokes. These illnesses occur when the body can no longer cool itself properly. An ounce of prevention can keep you cool in extreme heat.

• When outside, wear a hat and stay in the shade as much as possible. Avoid asphalt and pavement, if possible. They are normally hotter than dirt or grass, and they radiate infra-red heat.

• Drink plenty of water before any activity. For strenuous exercise, drink water or a salt replacement fluid about every 15 minutes. If you have pale clear urine, you are drinking enough fluids.

• Schedule strenuous outdoor activity for the cooler parts of the day. Normally, this is before 10 a.m. and after 6 p.m.

• If you are on any medications, consult with your doctor before undertaking any strenuous activity in the heat. Some drugs can cause dehydration.

• Wear light-colored, loose-fitting clothes. Natural fibers like cotton help the body release heat better.

• Eat light foods, as well as plenty of fruits and vegetables, because they contain water.

• Take cool or tepid baths and showers to cool down.

• Avoid alcohol and caffeine, which can interfere with sweating and fluid loss.