Planning for Camp

As I sit helping my daughter collect all the last minute items needed to attend field hockey camp, I think back to the planning that went into making sure she has a safe experience. It started before registration. Finding an accredited camp and asking questions: What policies are in place to keep kids safe? What are camp procedures on handling medical emergencies and dealing with routine health needs? Do they have certified medical professional on site at all times? It is also a good idea to ask your network of friends for feedback from previous camper’s experiences.

As time for camp came closer, I went into my mother hen mode, making sure all safety gear fit and performed as designed to protect. Another safety item to consider: Is your camper prepared for the physical demands? During high heat index days, experts recommend scheduling exercise in early morning or evening hours when temperatures are cooler. But as July rolled around, my daughter scheduled her runs during the heat of the day to better prepare for the demands of camp.

With camp only one week away, it is now important to focus on another item often missed in the rush of other summer activities. Offering well balanced meals and snacks to make sure dietary needs are being met for optimum health. When purchasing camp snacks look for items that contain a combination of carbohydrates and protein. Good nonperishable items consist of dried fruit and nuts, granola bars (read the nutritional facts for good choices), and whole wheat crackers with peanut butter.

One other key to staying safe at summer camp is being well hydrated. The human body consists of 60-70% water which is critical in many body functions, and thirst is the body’s first sign of dehydration. We can help combat this by reminding youth to drink plenty of fluids, such as water, and offering foods high in water content, such as fruits and vegetables. Foods can contribute up to 20% of the water needed in our bodies. Knowing my camper will be in the heat and running much of the day, sport drinks (make sure to read labels before purchasing) are appropriate, but one to two a day is all that is generally needed to keep electrolytes balanced.

Knowing we have prepared for camp ensures she has a safe fun experience while she learns new skills, makes new friends and builds lifelong memories.

Sun Safety for Kids

There is nothing better than playing outside on a warm, sunny day. Sunlight actually provides us with Vitamin D which helps our bodies absorb calcium. The bad news is that unprotected exposure to the sun’s ultraviolet (UV) rays also causes skin damage, eye injury and can lead to skin cancer. Surprisingly, most kids receive up to 80% of their lifetime exposure to the sun before age 18 and this time in the sun can have a long-term effect. Experts say that just one or two blistering sunburns during childhood can greatly increase the risk of developing skin cancer as an adult. Skin cancer is the most common type of cancer in the US and some types can be deadly.

Children with more melanin in their skin are less likely to burn. This chemical gives some natural protection but remember that a “tan” is actually a sign of skin damage. Sunburn is evidence that the amount of ultraviolet ray exposure is greater than what can be protected against by the skin’s melanin. Children at the greatest risk are those with moles on their skin (or whose parents have a tendency to develop moles), very fair skin and hair, and a family history of skin cancer.

UV rays are strongest during the summer months and even more dangerous, in our part of the country, from 10:00 a.m. to about 4:00 p.m. If your children play outside during these hours, be sure to apply a sunscreen. Most of our UV exposure comes from day-to-day activities in the yard and playground – not just at the pool or beach! Also, UV rays are dangerous even on cool, cloudy days when we don’t feel the heat of the sun.

Children six months or older should wear a sunscreen with a sun protection factor (SPF) of 15 or higher. Fair skinned children should wear an SPF of 30 for better protection. Select a broad spectrum (protects again both UV-A and UV-B rays), waterproof lotion and apply it a half-hour before your child goes outside so it has time to be absorbed. Make sure you cover all exposed areas including hands, feet and the tops of ears. There are several kid friendly lotions today that come out of the bottle in bright colors and disappear after being applied. You can also buy lotions that have a bug repellent in them although some sources say this can decrease the effectiveness of the sunscreen slightly. Sunscreen should be reapplied every two to three hours. After swimming, dry your child off and reapply sunscreen. Waterproof sunscreens may last up to 80 minutes in the water.

Many sunscreens have an expiration date on them. If yours doesn’t, most ingredients are fine for up to three years as long as the container has remained closed and kept in a cool place. If yours smells funny or looks different, throw it out. We often keep the sunscreen in hot cars and beach bags which are not optimum conditions for a long shelf life.

Covering up with clothing helps prevent sunburn but the effectiveness depends on the fabric. A typical white t-shirt provides SPF protection of only 10. Tight knit, thick material provides better protection and shirts with long sleeves and pants provide more protection than tank tops and shorts. Make sure children have hats with wide brims that shade the ears, neck and face.

It’s never too early to teach children about sun safety. In Australia where the sun is strong and skin cancer is prevalent, Aussies have developed a national health campaign with the slogan “Slip, Slop, Slap.” This stands for slip on a shirt, slop on sunscreen, and slap on a hat. This is a fun way to remind children to avoid overexposure to the sun’s rays. Enjoy your summer!