Fun and Fit Family Guide

Slideshow: Swimming Pool and Beach Safety

Slather on SPF

When you're outdoors in the water, wear a broad-spectrum, water-resistant sunscreen. You should apply at least 1 ounce -- enough to fill a shot glass -- over your whole body, including your feet, nose, ears, and lips. Don't wait until you get to the beach or pool. Apply it 30 minutes before going outside. The higher the SPF on broad-spectrum sunscreens -- up to SPF 50 -- the better they protect against UVA and UVB rays. Reapply every two hours.

Cover Makes a Difference

Shade matters. It can help protect against sunburns and heat stroke. The sun's UV rays are strongest between 10 a.m. and 4 p.m., even if it's hazy outside. Seek protection with beach umbrellas, wide-brimmed hats, sunglasses, and long-sleeved shirts and pants. In general, clothing made of dark, tightly woven fabric best protects the skin from the sun. If you can see through it, then UV radiation can penetrate it.

Drink Lots of Water

One stylish water bottle isn’t enough, unless you refill it over and over. According to the Institute of Medicine, most adults need an estimated 11 to 15 cups of water or other fluids a day to stay fully hydrated, more if you're physically active or exposed to hot conditions. That's almost a gallon per person. Sports drinks are great after a sweaty game of beach volleyball. Otherwise, water works.

Don't Drink Alcohol Around Water

Alcohol and swimming don’t mix. Drinking can impair your judgment and encourage dangerous behavior. Alcohol also speeds up the dehydration process. The sweating, vomiting, and diarrhea that can go hand-in-hand with too much drinking can result in even further dehydration.

Have a First Aid Kit

A small first aid kit can prevent minor mishaps from spoiling your day. Take aloe gel for sunburn relief, triple-antibiotic ointment, pain relievers, waterproof bandages plus alcohol pads for scrapes, hydrocortisone cream for insect bites, tweezers for boardwalk splinters, ear drops for swimmer’s ear, vinegar for jelly fish stings, motion sickness pills for boat rides, hand sanitizer, insect repellent, and a chemical cold pack for swelling.

Plan for Your Health Needs

People with health concerns should take special care when traveling, even on day trips. If you take medicines, bring enough to cover your stay. Some drugs can increase sensitivity to sunlight. Some may be affected by high temperatures. Consider obtaining a doctor's letter explaining your health needs. Check your health plan’s rules for refilling prescriptions and covering out-of-town care. Check for local health care access in case you need it.

Heat-Friendly Snacks

Pack an insulated cooler with a cold source such as ice or frozen water bottles. Take easy-to-carry foods like fresh fruit, celery sticks, trail mix, or pretzels. Chill any cooked foods before you pack them in the cooler. And take a separate cooler for drinks so you only open the food cooler when necessary. Avoid glass bottles since most places don't allow them. If the temperature is above 90 degrees, don't let food sit out more than an hour.

Posted by: Georgie

Credit:Web MD