Tips, Tools and Activities
Did you know your body is made up of up to 75% water? That is why it is so important to hydrate, especially when spending the day outside in the sun. We should aim to drink 50%-100% of your body weight in ounces of water. Some tips to drink more water include:
- always carry a water bottle around,
- place cups of water out at meal times,
- try fruit infused water to add taste (lemon, lime, berries),
- when the kids are playing in the yard bring out a pitcher of water for easy access.
Dehydration can cause fatigue and headaches, make sure to stay healthy and hydrated.
Play Every Day
Take advantage of the last days before school starts by playing outside every day. Make up a new game, throw a ball around, garden, or just go for a walk. Just being outside will increase your activity level. Being in the sun will also give your body vitamin D! Being in the sun for just 10 minutes a day can help increase your vitamin D levels, which can help bone development and keep your immune system strong.
To get the best night’s sleep it is important to truly be tired. Sleep research says exercising regularly will help you sleep more soundly. This is because your muscles need time to recover and you have exerted so much energy that your body needs time to recharge. It is important to not exercise right before bed since that may cause you to get too excited. Getting in a habit of being physically active (structured activity that increases your heart rate) during the day will make your nights much better.
Q: What are some healthy snacks I can pack when we are going out and don't have to be kept hot or cold?
A: Some healthy on the go snacks ideas include: plain popcorn, whole wheat crackers, unsweetened cereals, a piece of whole fruit, string cheese, nuts and seeds.
Continue to keep portions in mind with snacks as well. Remember: snacks are designed to bridge our energy levels in between meals...a half cup to 1 cup of most of these items is enough for a small snack to keep our energy levels up between meals. Check nutrition labels to help guide your snack choices.