Courtesy of Chiro One Wellness Centers

Summer is a great time of year. We look forward to relaxing with our friends and family, being out of school, and enjoying warm weather. However, there are some risks to the mix of hot weather and unlimited play time. Dehydration and injuries can happen if the steps are not taken to prevent them. In 1995, a heat wave in Chicago took the lives of over 500 people. Dehydration is preventable. Dehydration happens when your body is losing more water than it is receiving. People at the highest risks are kids and the elderly. Keep a look out for dehydration symptoms in your kids; fatigue, headache, and dry mouth. Summer is the outdoor season. Mid-day, when the sun is at its highest, is not the ideal environment for outdoor activities. Planning outdoor activities in the morning and afternoon, while taking a mid-day break, is a good practice.

Playing outside can be fun, but being active in combination with high temperatures means you will be sweating more. Sweating is how the body cools itself down. Because of this cooling process, you and your kids may not be drinking more water than you lose. If you are going to play in the heat you need to increase the amount of water you drink.

How much water do you need to drink a day? The average adult male should consume thirteen cups of fluid a day. The average adult woman should have nine cups. Another rule of thumb is to drink eight, eight ounce glasses of water a day.

How much water should kids drink each day? Children should have six to eight glasses of water per day, as well. They should hydrate before, during, and after exercise. Everyone is unique, and if you have a high activity level, consuming more than the average amount of water is also necessary. Eating fruits and vegetables high in water content can also be beneficial.

Injuries also can be prevented. Everyone knows that wearing protective gear, like knee pads, shoulder pads, and helmets while biking and skating can prevent injury. Another way to prevent injury is stretching. Athletes stretch before practice and games. Kids should stretch, too. Whether you are warming up for baseball, swimming, or just playing with the neighborhood gang, taking a few minutes to prevent injury could be worth it.

Stretching cold muscles is not ideal. Make sure children take a light jog before warming up. Children should use motion oriented stretches before an activity. Arm circles, twisting back and forth, and jumping jacks can increase flexibility, and it serves as a good warm up for more rigorous play or activity. During a game or just play time, children should be watched closely. They may have overconfidence in their skills. Just watching them can prevent their overexertion. Creating a stretching routine will help children with flexibility, and prevent injury.