Make Every Drop Matter - Newsletter Issue 2


Summer is all about fun spent by the pool, at the beach and playing in the sun. With warm weather already on its way, make sure you protect your kids from the sun and keep an eye on their hydration levels. Below are some quick tips from leading sports dietician, Susie Burrell to use as a check list before you head out and enjoy the sunny weather. Babies and children's' skin is delicate and can be easily damaged by ultraviolet radiation (UVR) from the sun. UVR can cause painful sunburn and lead to freckles, wrinkles and an increased risk of skin cancer, so make sure you plan your day to reduce your child's exposure to the sun, especially between 11am and 3pm during summer. Protect their skin using appropriate skin protection by applying sunscreen (SPF 30+) at least 20 minutes before going outdoors. Reapply sunscreen every 2 hours or more often if it has been wiped or washed off.

	Cover as much of your baby's or child's skin as possible with loose fitting clothes made from closely woven fabrics Make applying sunscreen a regular part of your child's morning routine: Brush teeth, put on sunscreen, get dressed, brush hair and eat breakfast


Students can spend up to eight school hours per week in outdoor activities. So remember to ensure that your child is protected for all outdoor activities including daily activities around the backyard or garden, as well as planned days out at the beach, park or at a picnic.
	Take an umbrella or sun-tent to the beach or park or make sure you are well covered by shade covering or trees. A shady place also gives your children a place to rest and cool down, out of the sun Make sure your child wears a hat during recess and lunchtimes Window shades or tinting give extra protection for children during trips in the car Even on cloudy days, UVR levels can be dangerously high, so still apply sun protection as you would on a sunny day


	When kids are active in hot weather, they may need a little extra attention to make sure they get enough fluids. Have your child take hydration breaks every 15-20 minutes while playing outside or participating in a sports activity Try adding a little flavour to water by including a slice of lemon Children who exercise for 2 hours or more in hot conditions or who participate in high-level sports activities such as competitive netball or soccer can opt for a sports drink Freeze water bottles or non-carbonated drinks to keep them cold on a hot day When out at the beach or in the park, take a picnic including nutritious snacks such as cut fruit, sandwiches and cheese slices to help replenish energy levels and foods with a high water content including oranges, watermelon, celery, lettuce, grapefruit, grapes and cucumbers