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July 2013

A Sense of Health Special points of interest: Summer Water Safety Guide Don't Fry , Don’t Burn Tips about Hydration Healthful and Safe Eating on Vacation

Inside this issue:

Health Promotion’s classes

Summer Water Safety Guide


Don’t fry, don’t burn…


Importance of Hydration


Healthful and Safe Eating on vacation




Staying safe around water doesn’t mean having kids wear water wings. A recent American Red Cross survey* shows that almost half the adults surveyed on water safety say they’ve had an experience where they nearly drowned, and one in four know someone who has drowned. While over 90% of families with young children will be in the water at some point this summer, almost half (48%) plan to swim in a place with no lifeguard. With so many planning to be in, on or near the water, it is important to follow the basics of water safety, maintain constant supervision of children and to get trained!

PRACTICE WATER SAFETY Helpful Web Sites ▪ Human Performance Resource Center ▪ Navy Operational Fueling and Fitness Series (NOFFS) ▪ Fitness, Sports and Deployed Forces Support ▪ Navy & Marine Corps Public Health Center ▪ Navy Physical Readiness


• Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Ensure that everyone in the family learns to swim well. Enroll in age-appropriate Red Cross water orientation and Learn-to-Swim courses. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water. Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone.

MAINTAIN CONSTANT SUPERVISION • If you have a pool, secure it with appropriate barriers—many children who drown in home pools were out of sight for less than 5 minutes

and in the care of one or both parents at the time. • Actively supervise children whenever around water—even if lifeguards are present. Always stay within arm’s reach of young children. Avoid distractions when supervising children around water.

KNOW HOW TO RESPOND TO AN AQUATIC EMERGENCY • If a child is missing, check the water first. Seconds count in preventing death or disability. • Know how and when to call 9-1-1 or the local emergency number. • Enroll in Red Cross water safety, first aid and CPR courses to learn how to respond. Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets and a first aid kit.

WHAT YOU SHOULD DO Print and circulate this flyer at your pool, community center and beach bulletin boards. Visit for more swimming and water safety tips. media/seasonal_campaign/handout/ARCwatersafety0609.pdf

Health Promotion tel: 624-4710 NAS I Midtown / Facebook: Search Health Promotion Sigonella

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Some of the worst sunburns are acquired on a hazy day. Many people mistakenly assume that if it’s cool or cloudy outdoors they won’t get burned. They don’t realize that while clouds might block the heat (infrared) energy, the sun’s skin-damaging ultraviolet (UV) rays can still penetrate through quite strongly. Probably the most common cause of sunburn is accidental overexposure. Falling asleep while trying to tan, forgetting to apply or re-apply sunscreen, or underestimating how quickly your skin will burn are a few typical mistakes. There may be no signs or symptoms while the overexposure is occurring and it usually takes a few hours following the exposure before the skin becomes red or tender. If you stay in the sun until your skin turns red, it may already be very severely damaged by that time.

tan.” Unfortunately, we do not yet have an effective treatment to reverse all the damage and mutations caused by a sunburn. First aid treatment is aimed at alleviating pain and inflammation, and preventing or treating any subsequent infection. In the most severe and debilitating cases, hospitalization may be required. Any area of skin that has sustained one or more sunburns will carry an increased risk for the development of skin cancer, and should be checked regularly and indefinitely for the development of any unusual or changing skin growths.

The skin is capable of repairing a reasonable number of the mutations that result from UV exposure, but this safety mechanism can be overwhelmed by massive DNA damage caused by a sunburn. Mutations that are not repaired can lead to the development of skin cancer. This is the primary reason why we should all take careful precautions to prevent sunburn. But wait, there’s more. UV also produces free radicals in the skin cells which can lead not only to cancer but also to wrinkles, blotches, and premature aging. The development of a suntan is the skin’s method for trying to protect itself from additional sun damage. Because DNA or cellular damage is the prerequisite for pigment production, a suntan is a sure sign that the skin has been harmed. This is why it can be said that “there is no safe

Tips for protecting against overexposure to the sun are provided by The National Council on Skin Cancer Prevention at:

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Staying Hydrated During the Hot Summer Months Hydrate Right Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after every physical activity is vital to providing your body the fluids it needs to perform properly. Sports dietitians assist athletes by developing individualized hydration plans that enhance performance in training and competition while minimizing risks for dehydration, over-hydration, and heat illness and injury. Hydration Goal The overall goal is to minimize dehydration without over-drinking. Adequate hydration varies among individuals. Practical ways to monitor hydration are: • Urine color • Daily body weight • Sweat loss Urine color The color of the first morning’s urine void after awakening is an overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Dark urine is often produced soon after consuming vitamin supplements.

Be sure you are hydrating properly daily! Use the urine color chart on the next page to monitor your hydration status!

Daily body weight Daily monitoring of body weight (obtained in the morning after voiding) is useful for monitoring daily fluid balance because total body water changes little under normal conditions. Daily monitoring of body weight may be less useful for monitoring hydration status in females due to the effects of menstrual cycles on body weight. Sweat loss Change in body weight before and after exercise is used to estimate sweat loss. Since an athlete’s sweat loss during exercise is an indicator of hydration status, athletes are advised to follow customized fluid replacement plans that consider thirst, urine color, fluid intake, sweat loss, and body weight changes that occur during exercise. Minimize Dehydration Dehydration can occur in virtually every physical activity scenario. It doesn't have to be hot. You don't have to have visible perspiration. You can become dehydrated in the water, at a pool or lake, or skiing on a winter day. Dehydration results when athletes fail to adequately replace fluid lost through sweating. Since dehydration that exceeds 2% body weight loss harms exercise performance, athletes are advised to begin exercise well hydrated, minimize dehydration during exercise, and replace fluid losses after exercise. Source: Academy of Nutrition and Dietetics

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Staying Hydrated Cont’d Be alert for conditions that increase your fluid loss through sweat: Air Temperature: The higher the temperature, the greater your sweat losses. Intensity: The harder you work out, the more you perspire. Body Size and Gender: Larger people sweat more. Men generally sweat more than women. Duration: The longer the workout, the more fluid loss. Fitness. Well-trained athletes perspire more than less fit people. Why? Athletes cool their bodies through sweat more efficiently than most people because their bodies are used to the extra stress. Thus, fluid needs are higher for highly trained athletes than for less fit individuals. Remember swimmers sweat, too. Like any athletic activity, when you swim, your body temperature rises and your body sweats to keep from overheating. You may not notice because you are in the water, but you can become dehydrated. Swimmers, from competitive athletes to families splashing around, need to drink fluids before, during and after swimming, even if you don't feel thirsty. Warning Signs Know the signs of dehydration. Early signs are: Thirst Flushed skin Premature fatigue Increased body temperature Faster breathing and pulse rate Increased perception of effort Decreased exercise capacity. Later signs include: Dizziness Increased weakness Labored breathing with exercise. Fluid Replacement Replace fluids during exercise to promote adequate hydration. Drink water rather than pouring it over your head. Drinking is the only way to rehydrate and cool your body from the inside out. Sports drinks are more appropriate than water for athletes engaged in moderate to high intensity exercise that lasts an hour or longer. Rehydrate after exercise by drinking enough fluid to replace fluid losses during exercise.

Source: Navy Operational Fueling and Fitness Series

Page 5 Healthful and Safe Eating on Vacation Summer vacations are a time to relax, revitalize and enjoy the sights, sounds and tastes of new places. When it comes to maintaining a healthful eating plan on vacation, you can still enjoy the new, fun and exciting foods that come with traveling without packing on the pounds. Here are a few tips to eat right while on your summer vacation: • Sample small amounts of high-calorie food. You don't have to avoid it entirely. Just reduce the amount you eat to a few bites. • Share large portions. Many restaurants serve very large portions, so don't hesitate to split orders. • Space meals throughout the day. It can be easy to "graze" while on vacation. Try to set meal times and stick to them. • Engage in some type of physical activity most days. There is no better time to walk than on vacation. You see the new sights up close and keep your body healthy at the same time. • Monitor your alcohol intake. Alcoholic beverages are high in calories and also can lead to overeating. If a road trip is part of your vacation, packing healthy foods is a great way to maintain your diet. Try these tips for good eating on the road: •Pack a cooler with fresh vegetables and fruit for snacks, like cut broccoli florets, carrot sticks, and apple and orange slices. •For beverages, bring canned or boxed 100-percent fruit juice, canned tomato juice and bottled water. •Bring boxes of raisins and re-sealable pouches of dried fruit like apricots. •Deli sandwiches, yogurt and low-fat cheese make a great lunch. •Get out of the car every hour or two to take a short walk and stretch your legs. Be sure to keep your backseat treats safe with these easy tips: •Pack easy-to-transport, shelf-stable foods. Good choices include cereal, trail mix, popcorn, single-serve applesauce, cans of tuna, peanut butter sandwiches, fresh fruit, carrots or celery. •Don't let perishable food sit unrefrigerated for more than two hours, and make sure coolers remain at or below 40 degrees Fahrenheit. •In hot weather, place coolers and lunch bags in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on. •Make sure everyone in the family washes their hands with soap and water before and after eating. If you don't have access to a restroom, pack moist towelettes or hand sanitizer. Source: Academy of Nutrition & Dietetics

Featured Recipe: Chocolate Ladybugs Servings: 1 (5 Strawberries Per Serving) There is nothing better than fresh strawberries. They are not only sweet and delicious, but also loaded with vitamin C, which helps keep our immune systems strong and healthy. Strawberries are a great snack by themselves, or you can add a dose of antioxidants by making chocolate ladybugs. We use semi-sweet dark chocolate chips to create the spots on our ladybugs that kids and parents go wild about! In just minutes you have a sweet, healthy treat that everyone loves. Ingredients 5 fresh, large whole strawberries 30 semi-sweet dark chocolate chips Directions 1. Cut the tops off of the strawberries and cut them in half lengthwise. 2. With your fingers, gently push three chocolate chips into each half to create the ladybug's spots. Serve on a fun platter.

July 2013  

Summer is a great period of the year, but don't forget: don't fry, don't burn..have safe fun!