Playing It Safe (NAPSA)—TIf you’re a parent of active children, your garage probably looks like mine—helmets for bicycling, skating, skiing, and baseball; knee and wrist pads; and plenty of goggles. The proper equipment makessports safer and more enjoyable. Play it safe and keep these additional tips in mind: Choose the right safety gear and Fluid Guidelines Drink up to two cupsof fluid 15 to 30 minutes hefore exercise. Drink four to eight ounces (three to six gulps) of cold fluid every 10 to 15 minutes. Drink three cups of fluid for every poundlost during activity. @ make sure it fits properly. Inspect ber to pack a nonperishable snack like fruit, a granola bar, or trail replace as neces- and nutsor raisins for long practices or competitions. gear before the start of the season; sary if worn or Mindy Hermann broken. Step up training gradually. Too much pitching, batting or running at the beginning of the season could lead to injury. Help keep the family in shape year-round by planning physical activities for the “off” season. Dress correctly for the weather and time of day. Wear layers that can be taken off as the body warms up. Avoid heavy activity during the hottest hours of the day. For running or walking dur- ing early morning or evening hours, wear a jacket and shoes with reflective strips that are visible to oncomingcars. mix made with Whole Grain Total Drink enough fluids. “Water often is fine for short-term activities,” advises Jackie Berning, Ph.D., R.D., associate professor at the University of Colorado at Colorado Springs. “If activity lasts over an hour or takes place outside in hot weather, sports drinks can pro- vide fluids, energy, and the mineral sodium, whichis lost in sweat.” Know the rules of the game to help prevent sloppy play that can lead to injuries. Ask Mindy Q: How can I fit in three meals a day during the height of sports season? We barely have any free time. A: Start the day with a bal- Prepare for the activity with a healthy meal about 90 minutes to three hours ahead of time. Meals that are high in complex carbohy- anced breakfast that includes foods from three or four food Grain Total with skim milk and dinner into smaller meals and snacks that can be eaten before drate and low in fat, like Whole fruit, are easy to digest and provide long-lasting energy. Remem- groups—grains, milk, fruit, and maybe a protein food like eggs or cottage cheese. Divide lunch and andafter activity. ee eee 8 ee eee Note to Editors: This is Series V—4 of 26.
