| 1) Buy new sun block. Find and throw out all of | | | | can sustain endurance in extreme heat. When the |
| your sun block from last year. Even if you had to | | | | weather gets really hot, take cold water in a |
| buy new sun block on your last trip to the lake in | | | | water bottle carrier everywhere you go. Find |
| September, toss it! Sun blocker has a limited | | | | water bottle holders that make it easy to carry a |
| effective shelf life and the last thing you want to | | | | bottle of water along on your activities as well. |
| do is risk your family's health over a few bucks | | | | The SWIH neck cooler is a product we |
| of lotion. UVA and UVB rays are proving to be | | | | recommend since it is a water bottle carrier and |
| more toxic every year. Last year, 250,000 | | | | uses a frozen water bottle at the base of your |
| Americans were diagnosed with Basal Cell | | | | neck to keep your neck cool. |
| Carcinoma, a form of skin cancer. It is one of the | | | | For Spring re-create the hydration habit for |
| most common cancers affecting Arizonans, | | | | yourself and your family. |
| Californians and Floridians.a. Rules to follow: Buy | | | | 4) Eat more fresh fruits and vegetables. Yes, |
| two different kinds of sun block: one for the face | | | | Doctors always recommend eating a healthy diet. |
| that is oil free and one that is waterproof and | | | | But wait; there is a reason why you should |
| sweat proof.b. Only get lotions with and SPF | | | | increase your consumption of fresh produce in |
| greater than 30 that block both UVA and UVB | | | | preparation for the summer heat and activities. |
| rays.c. Apply under the active wear for best | | | | Uncooked produce is very high in oxygen and in |
| coverage before going out.d. Apply at the | | | | water. The more oxygen and water we introduce |
| minimum 15 minutes before going into the sun. It | | | | into our system at the cellular level, the more |
| takes that long for the protection to reach all the | | | | efficient our body works under stress. Tomatoes |
| important layers of skin.e. Apply liberallyf. Apply | | | | and melons, plums and pears, leafy veggies all |
| frequently - think of the SPF as a timer in | | | | carry incredible nutritional value as well. It's no |
| minutes for when you need to reapply. | | | | secret that the strongest and largest animals on |
| 2) Get conditioned for summer activities. If you | | | | the planet are vegetarian. The elephant and the |
| and your family have not been real active during | | | | gorilla are the strongest animals and both live in |
| the cooler seasons, your body may need some | | | | extremely hot climates. The absorption of oxygen |
| time to adjust to the strains of your summer | | | | and water from their food source is one of the |
| activities. Jet skiing and water skiing are much | | | | main reasons. Increase your daily consumption of |
| different than snow skiing. The demands on your | | | | fresh produce now and when summertime |
| body are totally different. If your children are | | | | comes; your body will be stronger and more |
| playing organized sports like soccer and baseball, | | | | durable in the heat. |
| make sure they get a physical before going out in | | | | 5) Prepare for mosquitoes. West Nile Virus is |
| the heat. It is also a recommendation to begin | | | | carried by mosquitoes and the last thing you want |
| training several weeks before the organized team | | | | is for your family or friends to get sick from |
| starts working out. Early routines of stretching, | | | | being bitten when the prevention is so easy. If |
| cardio exercises and resistance training create a | | | | you have patio doors or windows that you leave |
| process where the body can ramp up the | | | | open during the summer months you need to |
| amount of stress it can withstand. Most sports | | | | inspect the screens. Mosquitoes will find their way |
| injuries can be prevented by proper conditioning in | | | | through the tiniest gaps and breeches in screens. |
| advance of performance. In areas where there is | | | | Inspect the screens and screen doors for tears |
| extreme heat, conditioning is much more | | | | and holes. Especially if you have small children and |
| important. | | | | pets, the bottom of screen doors can get little |
| Summer doesn't last long. Create a plan for all of | | | | tears from sharp claws, paws and toys. Make |
| the activities you want to do. Take time to put | | | | sure to replace screens that are bent or don't fit |
| them all on a calendar so that team schedules, | | | | the window correctly. For patio areas get |
| vacations and family gatherings can all be | | | | citronella candles that can be placed around the |
| considered and you still get to have all of your | | | | perimeter to create a barrier against bugs. It |
| fun. Don't forget to put some specific conditioning | | | | doesn't kill them, but it irritates them enough to |
| on the plan for the strenuous activities you're | | | | keep them at bay. |
| going to enjoy. There is no need to be sore for a | | | | Be careful of hidden mosquito breeding grounds. |
| week or get injured just because you did | | | | Any standing water will become a mosquito |
| something you were really looking forward to. Be | | | | breeding ground. Be careful of rain water left |
| prepared to overdo it and have the conditioning | | | | standing in trash cans, buckets, bird baths, |
| to overdo it more. | | | | planters, tire swings or anything else that can hold |
| 3) Increase the amount of water you drink. I call | | | | water. Change the dog's water frequently too; |
| this creating the hydration habit. Heat stroke is a | | | | the bowl if left long enough will breed mosquitoes. |
| form of hyperthermia that is brought on in part | | | | The same holds true for plastic pools and still |
| by lack of liquids. More importantly, it is a condition | | | | ponds. As long as the water has some way of |
| where the core body temperature rises above | | | | being filtered or circulated there is minimal chance |
| 102 degrees without breaking a sweat. During the | | | | of mosquitoes. |
| cooler months, we tend to slack off on the | | | | Lastly toss out all of your bug spray from last |
| amount of water we drink and we leave our | | | | year. Just like with the sun block, the active |
| water bottle holders behind. It's true that our | | | | ingredients in bug spray diminish in their |
| bodies aren't requiring as much water when we | | | | effectiveness over time. Additionally, bug spray |
| aren't sweating in the winter months. However, | | | | manufacturers are constantly changing their |
| the amount of water we need for healthy living is | | | | formulas to meet new threats from evolving |
| still greater than what we are consuming. We | | | | insects and new insect-based diseases. |
| actually fall out of the habit of drinking water | | | | There are several things to look for in a bug |
| when our bodies aren't screaming for it. Heat | | | | repellent. The Center for Disease Control |
| stroke can be a real danger when weather gets | | | | recommends several active ingredients: DEET, |
| hot suddenly as a result. It's a good idea to | | | | Picaridin, and Oil of Lemon Eucalyptus. Look for |
| always carry a water bottle to stay hydrated and | | | | DEET concentration higher than 6% for the |
| keep your neck cool to avoid heat stroke. | | | | longest lasting effectiveness. Oil of Lemon |
| To prepare for summer, try to remember to | | | | Eucalyptus works just as effectively as and is a |
| drink at least one more bottle of water a day | | | | natural oil. Mosquitoes, ticks, and biting flies find |
| through Spring. Serve water at dinner time rather | | | | their victims by sensing the chemicals in their |
| than tea or soft drinks. Tea, caffeinated drinks | | | | body and by the air they breathe out. These |
| and alcoholic beverages, no matter how tasty, | | | | active ingredients actually block the insect's ability |
| dehydrate the body. Sports drinks help maintain | | | | to detect their prey. |
| electrolytes in the blood and are good during | | | | The summer offers the perfect weather for |
| strenuous activity in the heat. They are too high | | | | almost every outdoor sport (except maybe ice |
| in calories and fructose to be consumed in place | | | | fishing). No matter what you and your family |
| of water the rest of the time. Only water | | | | enjoy, a little preparation will create lasting |
| hydrates the body efficiently and flushes out all | | | | memories. Follow these little tips and keep healthy. |
| the toxins. Only elevated hydration, the amount | | | | Remember to drink plenty of water starting now! |
| of water in your system on an average basis, | | | | Its gonna be hot. |