by Ricki McWilliams | Jun 27, 2014
Have a Wonderful Summer in the Water
With the recent official start of Summer water related activities are in full swing. When you and your loved ones are around the water it is important to know the basic safety and survival skills.
Water-safety survival skills:
- floating or treading water for one minute without a flotation device
- stepping or jumping into water over your head and returning to the surface
- treading water or floating in a full circle and then finding a way out of the water
- exiting a pool without using a ladder
- swimming 25 yards (the length of a standard pool) without stopping
Only 56% of adults who say they can swim can perform the 5 critical water-safety skills that could save their lives. (American Red Cross)
It is important to know how to swim and make smart choices around the water:
- always swim in designated areas supervised by lifeguards
- always swim with a buddy
Our emerald waters and white sandy beaches make visiting the Gulf a fun, family weekend activity but it is important to look for the beach flag warning system and know what each flag means.
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Flag Warning System:
- Double Red Flag: Water is closed to public (dangerous water conditions)
- Red Flag: High Hazard (high surf and/or strong currents)
- Yellow Flag: Medium Hazard (moderate surf and/or currents)
- Green Flag: Low Hazard (calm conditions, exercise caution)
- Purple Flag: Marine Pests Present (jellyfish, stingrays, dangerous fish)
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Thinking you can do more in the water than you are capable of can endanger you as well as others. A recent CDC report noted that about 21,000 children and young adults drowned from 1999 through 2010. For people aged 29 and younger, drowning is one of the top three causes of unintentional injury or death.
Contact your local UF/IFAS Extension agent, local community pool or the American Red Cross to find more information on swimming lessons, water-safety education programs, and training opportunities for lifeguards and water-safety instructors.
by Judy Corbus | Jun 27, 2014
“Whew, I’m thirsty!” As temperatures rise, you may be saying that more frequently and for good reason. Better than one-half of our body weight is water and we lose water daily in sweat, urine, and feces. Water converts food into energy, regulates our body temperature, protects and cushions vital organs, and promotes regular bowel movements. In hot weather and during physical activity, it is easy to become dehydrated if we lose more water than we consume. Symptoms of dehydration include: difficulty swallowing, dry mouth due to low saliva production, headaches, fatigue, loss of appetite, dry eyes, muscle cramps, and kidney stones.
Most persons need six to eight cups of fluid every day. If you are eating high-fiber foods or taking a fiber supplement, taking certain medications, especially diuretics or “water pills,” engaging in vigorous physical activity, or the weather is hot and humid, you will need to increase your fluid intake. One-third of healthy persons 65 years or older have mild dehydration. If you have a senior adult in your life, encourage them to drink plenty of fluids to stay hydrated.
In addition to water, include these beverages regularly:
- Fruit juices – 100 percent juice, not a juice drink, which has added sugar. Six fluid ounces a day is enough.
- Low-sodium vegetable juices
- Low-fat or fat-free milk
- Vegetable or milk-based soups
Here are a few tips for adding more fluids:
- Start the day with a cup of water.
- Drink a cup of water about ½ hour before meals.
- Drink a full glass of water with your medications. This is best for most medications, but check with your pharmacist.
- Drink water before heading outdoors for yardwork or recreation. Thirst indicates fluid loss so drink before you feel thirsty. Take frequent water breaks during outdoor activity, especially in heat and high humidity. Drink one to two cups, or more if needed, of water during and after being outdoors.
- Fill a water bottle and carry it with your during the day.
- Eat “juicy” fruits, such as watermelon, peaches, cantaloupe, and honeydew. Chill for a refreshing treat.
What about sports drinks? Sports drinks contain water, sugar for energy, and electrolytes, including sodium, to replace those lost through perspiration. They promote fluid retention and tend to encourage fluid intake because of their taste. They are highly recommended during intense physical activities that last over one hour. For casual activities of less than an hour, water is a good choice for hydration. Be aware that beverages high in sugar, including fruit juices, can cause nausea or gastrointestinal distress. Caffeine or alcohol increase urine output and reduce fluid retention. Carbonated beverages can make you feel full, decreasing the amount of fluid you drink.
So stay hydrated this summer with healthy fluid choices to beat the heat!
Sources: Healthy Eating: Fluids
Casa, D.J., et al. Fluid Replacement for Athletes Journal of Athletic Training. 2000; 35(2): 212224.
by Angela Hinkle | Jun 27, 2014
“School’s out!” Time to head outdoors to play.
In their Physical Activity Guidelines, the Department of Health and Human Services, http://www.health.gov, recommends at least one hour of moderate to vigorous physical activity every day for overall better health. No worries, though. You don’t have to do it all at once and what you and your family choose to do should be fun and keep your interest.
Here are a few reminders when staying physical:
- Water, water, and more water – make sure you replenish your fluids. Try drinking your water with ice, fruit, bendable straws, or from bottles with funky-colored sleeves to keep it interesting. Keep plenty of fruits and veggies on hand for snacks to stay hydrated as well.
- Apply, apply, and apply – sunscreen, that is. Set up a sunscreen station so everyone knows where to find the various bottles, sticks, and sprays of sunscreen. Small bottles of sunscreen with hooks that hang on belt loops are also becoming more readily available.
- Pick the best time of day for you. For many, earlier in the day or later in the afternoon are a little cooler, which makes it easier to be outside. (Unfortunately, those are mosquitoes’ favorite times of the day, too, so be sure to use protection against mosquito and other bug bites.)
- Pick the right environment. Make sure you have some shady spots or have the ability to come indoors to cool off.
- More water – water balloons, water squirters, and sprinklers are always fun. Poke holes in an empty plastic 2- liter soda bottle, attach a hose to the bottle opening, and hang it upside down to make a great outdoor shower.
So what are you waiting for? Go out and (safely) have some fun in the sun!
by Elizabeth | Jun 27, 2014
Going to the beach or pool is a popular summer activity but did you know a child can drown in as little as one inch of water? Drowning is usually quick and silent. A child will lose consciousness two minutes after submersion, with irreversible brain damage occurring should the child survive. According to the Consumer Product Safety Commission, at least 350 children die each year from drowning, with most occurring in the summer months.
Keep an eye on young children and prevent them from drowning. Here are a few points to consider when you are around water:
If you have a pool or spa, install a 4-foot fence around it. Besides lowering your insurance premiums, you will prevent direct access to the pool. Children are curious and move quickly; a “self-locking” latch on the gate provides the best obstacle for young children who might want to jump into the pool.
Install safety drain covers. These devices prevent a body part, hair, or clothing from being trapped by the drain cover. All public and private pools as well as spas are required to be fitted with a drain cover per the Virginia Graeme Baker Pool and Spa Safety Act of 2007. For specifications, visit www.poolsafely.gov.
Supervise your child. The most important preventive tactic is to supervise your child around water at all times. This means actively watching them, keeping them within arms’ reach, and not just glancing up every now and then. Don’t assume they will splash and yell for help if they get into trouble. Children can drown quietly in just a few minutes.
Learn to swim. Children can take formal swimming instruction from the age of four years. Water safety skills are included in the training. Swimming programs are available for younger children and babies, but the emphasis is on building confidence and encouraging the child to enjoy water, rather than teaching them to swim. However, children under age five may not be able to use these skills in an emergency so never rely on this to keep them safe.
Use flotation devices. If you buy personal flotation devices, like inflatable vests, make sure they conform to U.S standards – always check the label. You should think of these devices as something to help familiarize your child with water, not as a safety item. A flotation device is not a replacement for supervision. Always supervise your child, even when they are wearing their personal flotation device, in case they tumble upside-down or slip through the vest.
At the beach: Supervise your child at all times – don’t assume that a beach that was safe in the past is safe now, since the action of waves, weather, and wind can influence depth and currents. If the beach uses a color-coded flag warning system, check the flag color and heed the guidelines. Only take your child to beaches with lifeguard patrols. Make sure your child swims only in the protected area. Teach your child to float and raise an arm to signal for help from a lifeguard.
Going to the beach or pool is a lot of fun – keep it safe and always be alert around children. Have a great and safe summer!
by Elizabeth | May 28, 2014
May 25 – 31, 2014 is National Hurricane Preparedness Week.
This week is a good time to prepare your family, property, and pets for severe weather situations. The dangers of a hurricane are numerous: heavy rainfall, flooding, high winds, tornadoes, and in our coastal areas, high tide and rip currents. UF/IFAS Extension has information to help you prepare for the season.
1. Create a plan for your family. Where can your family go in case of an evacuation? Do you plan to stay put and hunker down until the storm passes? Is your house “secure” enough to sustain high winds?
2. Organize your important papers. When it comes to preparing for weather emergencies, knowing where your important documents are is as important as having a plan for your family. Having all your documents up-to-date, accessible, and portable can make a big difference at a tense time.
3. Check your insurance. Will any of the policies you hold pay for temporary shelter, replacement clothing, furniture, or other items if you are affected by a hurricane? Are floods covered in the policy? What is the amount of your hurricane deductible? Visit the Federal Emergency Management Agency (FEMA) or the Florida Disaster Recovery website for more information. Find out whether you can flood-proof your home now.
4. Plan for your pets. Include the welfare of your pets in your plan. Many public shelters do not allow pets so make arrangements to board your animals. Keep ID tags and vaccinations up to date. Prepare a pet evacuation kit, including food and water for one week, a manual can opener, medications, medical/vaccination records, a pet carrier, and bedding. Planning can help ensure safety for you and your pets during a weather emergency.
Bookmarks for more information:
If a hurricane affects you this year, return to this website for tips on recovery and information about your rights.
by Amy Mullins | May 13, 2014
Parents and guardians across America work hard everyday to put food in the mouths of their families. We all have to make choices in the foods we eat and provide for our children. This process of planning, shopping, and preparing healthy meals is challenging, but especially for those that have limited income and resources. These families that struggle for food security put themselves at risk for a host of nutrition-related chronic diseases including obesity, high blood pressure, cardiovascular disease, and diabetes.
EFNEP teaches families how to shop for healthy foods, plan and cook meals, save money on food purchases, and incorporate physical activity into their lives.
Over 26% of Leon County’s population is living below the poverty level, which is much higher than the 16.5% of Florida’s total population. In addition, a relationship between income level and overweight status has been established. Of the adults in our county that make less than $25,000 per year, over 70% of them are overweight or obese. These are scary statistics that bring the problems of poor nutrition and limited-income to light.
Having access to nutritious food is a good first step toward putting healthy meals on the family’s table. Surprisingly, only 77% of eligible Floridians in 2010 asked for and received assistance through the Supplemental Nutrition Assistance Program (SNAP). Sadly, it seems that a very large number of eligible Floridians are not getting the help that they need to feed their families.
How can parents and caregivers make the most of their food budget and make healthier choices when planning, shopping, and preparing meals? This is where nutrition education can play a key role to ultimately improve the diet and health of the total family. The Expanded Food and Nutrition Education Program (EFNEP) is offered in over 10 counties in Florida, including Leon County, and is designed to empower families to practice and adopt positive nutrition and lifestyle behaviors. Classes are free and consist of a series of 8 interactive lessons that teach adult participants how to shop for healthy foods, plan and cook meals, save money on food purchases, and incorporate physical activity into their lives.
Classes are offered throughout the county at various community sites. If you are interested in starting a class with your group, church, or worksite, or to find out more information about EFNEP, contact Amy Mullins, Registered Dietitian and Family and Consumer Sciences Agent at UF IFAS Leon County Extension, amymullins@ufl.edu or 850-606-5203. Learn more about SNAP eligibility and benefits by visiting http://www.fns.usda.gov/
