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BEAT THE HEAT Heat exhaustion is caused by the loss of water and salt in your body, and if not managed, can lead to more serious or even fatal heat stroke. Heat stroke occurs when your temperature increases rapidly, and your body can't release the extra heat. You can avoid heat exhaustion or heat stroke by: *Frequently moving to a shady area for rest *Staying hydrated with plenty of water *Wearing lightweight, breathable clothing *Understanding the symptoms of heat stroke and exhaustion so you know when to stop playing or working out Some of the symptoms of heat exhaustion include: *Nausea or vomiting *Muscle cramps *Headache *Fatigue *Weakness *Dizziness *Shallow breathing Symptoms of heat stroke include: *A body temperature above 103 degrees Fahrenheit *Dry and hot skin that may be red *Rapid pulse *Headache *Nausea *Confusion or unconsciousness If you think you or someone else might have heat stroke, seek emergency medical attention immediately.

BICYCLE SAFETY Bicycles are associated with more childhood injuries than any other consumer product except the automobile. Here are some tips to help keep you safe throughout the summer. 1. Inspect your bike. There shouldn't be any loose parts. Your chain should be oiled and tight. Your tires should be inflated properly and your brakes should work. You should be able to touch the ground when seated. You should have reflectors on the front, rear and pedal. You should also have a bell or horn to let people know that you're behind them. 2. Adjust your bicycle to fit you properly, The seat should be secure and level front to back.The handlebar height should should be at the same level as the seat. You should still have a slight bend in your knee when your leg is fully extended. 3. Wear a properly fitted bicycle helmet. It should be comfortable, fit snugly and shouldn't move in any direction. No more than one finger should fit between the chin strap and the chin. Helmets are designed to slide smoothly along surfaces in the case of a crash so do not put stickers on your helmet. 4. Make sure that people can see you. You should always wear bright colours, neon or flourescent colours both day and night. You should also add something that reflects light like reflective tape or flashing lights. Just because you can see a driver, doesn't mean a driver can see you. 5. Stay in control of your bicycle. Always ride with at least one hand on the handlebars. Carry books and other items in a bicycle carrier or backpack. 6. Avoid road hazards. Be on the lookout for hazards such as potholes, broken glass, gravel, puddles, leaves, and dogs. All these hazards can cause a crash. If you are riding with friends and you are in the lead, yell out and point to the hazard to alert the riders behind you. 7. Avoid riding at night and in bad weather. If you have to ride at night, wear something that makes you more easily seen by others. Make sure you have reflectors on the front and rear of your bicycle, in addition to reflectors on your tires, so others can see you. 8. Follow the rules of the road. You should know the basic traffic laws and hand signals before cycling. Always STOP and LOOK left, right and left again before entering traffic. Stay alert at all times Ride on the right side of the road Always ride single file Obey all traffic signs and signals Walk your bike across intersections, crosswalks and corners Watch for parked cars: they can open their doors or back-up without warning Look before turning Signal when turning: TURN LEFT: Left arm straight out TURN RIGHT: Left arm out and hand up, like you're saying "Hi" STOP: Left arm out, hand down at your side: NEVER HANG ON TO MOVING VEHICLES! SKATEBOARD/INLINE SKATE SAFETY Take lessons on how to skate, stop and fall safely. ALWAYS wear a helmet that fits properly and is safety approved. Choose skates that give your ankles strong support. And select skates and skateboards that best suit your skill level. Always wear safety gear including: a properly fitted, safety approved helmet, knee and elbow pads and wrist guards. ALWAYS follow the basic rules of the road: CROSS the road at the corner of the street or at a marked crosswalk. OBEY pedestrian lights. Cross the street only when you see the walk sign and ONLY when all cars have come to a complete stop. NEVER skate out between parked cars or buses and always watch for cars backing up. Skate in areas where skating is allowed. Make sure the surfaces are smooth and free from water, rocks and fallen branches. Be alert at all times. When passing people, blow a whistle or call out "passing on your left." Remember, do not skate at night or in bad weather. SPRING ALLERGIES Allergies can cause your eyes to water, give you a runny nose and make you sneeze. Your body normally tries to protect your health by fighting germs but when you have an allergy, your body over-reacts and tries to fight ordinary things like plants, foods, animals, fabrics and other substances. Spring allergies are often caused by moulds and mildews that have grown under the snow as well as pollen from trees, flower and grasses. Problems from this usually pass fairly quickly. If you are having problems with watery eyes and a runny rose at competition or testing time, you might want to ask your parents or doctor if it's safe for them to give you a decongestant or antihistamine (allergy medicines) but otherwise it's best to keep a lot of tissue with you and just blow your nose often. Never take any type of medicine from anyone but your doctor or parents. Some medications that are fine for other people can be very dangerous for you or make your allergies worse.

TAKING CARE OF INJURIES What do I do when I get a bruise? A bruise, also known as a hemotoma, forms when the soft tissues of your body have been hit or bumped. When you're injured, tiny blood vessels and veins can break. They'll leak red blood cells which are trapped under your skin and show up as dark coloured marks: red, purple, then blue and even black. After a few days, the colours will turn greenish or even yellow. This is natural and the bruise will gradually turn lighter brown and slowly fade away. If the bruise lasts more than a couple of weeks, make sure to see a doctor. The best way to treat a bruise is to apply a cold compress to the injured area for at least 10 minutes. If you don't have one handy, a package of frozen peas or mixed vegetables will do. Wrap it in a cloth or towel before applying to the injured area.

WINTER COLDS Kids in North America get colds several times a year with many colds lasting from 5 to 7 days. It would be nice if a simple pill could get rid of it. Unfortunately, most colds are caused by viruses, not bacteria, so pills don't work. There are over 200 cold viruses so there isn't a vaccination that can help either. You can catch a cold in several ways: You can get a virus from other people who sneeze or cough. About 80% of colds are spread by hands. You can get a virus by sharing things with your friends or touching things: t Doors at school, the gym, eating places and malls t Video games consoles and keyboards t Your school desk t Books at the library You'll know you have a cold if you have some of these symptoms: t Feeling tired and not hungry t A sore or itchy throat t Body chills t Congestion (stuffed-up nose) t Coughing or sneezing t Runny nose, watery eyes There are things to help you feel better t Get lots of rest, sleep helps a lot t Relax and de-stress. Don't worry about getting things done t Breathe in some steam from a shower a humidifer t Blow your nose The best way to prevent catching a cold is by washing your hands with plain soap and water. Wash for 20 seconds, rinse for 10. When to wash your hands t Before eating or preparing food t After blowing your nose t After sneezing or coughing t After handling shared objects t Before handling contact lenses t Before flossing your teeth t After using the toilet t Before and after changing diapers If there's no soap and water around, you can use a gel or wipe.

AVOIDING THE FLU What is the flu? Influenza, known as the flu, is a contagious illness which has similar symptoms to a cold but is worse and can last a week or two. Many people call stomach and intestinal problems the flu, but those are other problems and are not influenza. What are the symptoms? A fever plus one or more of the following: • cough • sore throat • runny nose • body aches • headaches • tiredness How does it spread? Influenza spreads from person to person by coughing, sneezing, or picking up germs other people have left behind. How can I prevent getting the flu? Keep away from people who are sick. Don't share drinking cups or eating utensils with other people. Wash your hands regularly with soap and water. Keep your hands away from your mouth, nose and eyes. What should I do if I get the flu? Stay at home until you are better. Get plenty of rest. Drink lots of liquids. Tell your parents if you have any problems breathing, if your muscles hurt or if you are feeling confused as you might need to see a doctor. How can I help stop germs, colds and flu? Cover your mouth and nose with a tissue when you cough or sneeze, then throw the tissue away or else Cough or sneeze into your upper sleeve, not your hands. Cover your cough Clean your hands a lot: • After you sneeze or cough • After using the bathroom • Before you eat • Before you touch your eyes, mouth or nose Make sure you wash your hands well with soap and water, long enough to sing the Happy Birthday song twice. Or else use gels or wipes with alcohol in them -- the alcohol kills germs. Kill the germs

STAYING HEALTHY FOR THE HOLIDAYS . Relax People often try to do too much during the holidays so even fun things can be stressful. If you feel stressed out, enjoy some quiet time by yourself. Read a book, go for a walk, have a short nap. Breathe in and out slowly for 5 or 6 really deep breaths, thinking just about your breathing as you do it. Eat healthful foods. Holiday foods are so inviting but they're often high in calories and low in energy boosters so don't forget your fruits and vegetables. Keep a healthy snack handy to perk you up after work-outs. Get plenty of sleep Holidays are often times for staying up late but 8 to 9 hours of sleep a night during the break can help strengthen your immune system, give you more energy, and make you less vulnerable to stress. Exercise Exercise gives you energy, uses up calories and keeps you healthy so don't neglect your usual routine. Get outside, even if it's cold where you are, and enjoy the fresh air. Exercise helps you sleep better and also produces chemicals that make you feel happier. Avoid germs Places where people gather are places where germs like to mingle too. So protect yourself and wash your hands often. Don't share cutlery, drinking cups, cans or bottles. People can be contagious before they know they're sick, so a bite from another's fork or even just a sip from someone's drink can give you his or her cold or illness.

EATING WELL Some of us prefer healthy foods, others prefer fast foods and sweets, but we all know that we have to eat a balanced diet of good foods and drinks to grow up healthy and strong. The right foods and drinks can also help you be a better martial artist. Your body need many different kinds of foods which contain: t Proteins for muscle growth t Carbohydrates for energy t Vitamins to keep you healthy and access energy t Minerals for strong bones and carrying oxygen to your muscles t Fats, the good kind, for long lasting energy You get these things from four food groups: t Vegetables and fruit t Grain products t Milk and alternatives t Meat and alternatives Learning about eating well will help you and your family know how much food you need, what types of foods are better for you, and the importance of physical activity in your day. Download the Canada Food Guide by clicking HERE. Tips t Avoid soda or candy before you practice or compete; they can give you an energy boost but it fades quickly leaving you feeling drained and tired. t On a sports day, you should should eat a good meal, lower in fat and fibre, about 2 to 4 hours before your work-out. t You'll be hungry afterwards so bring a healthy snack like a handful of nuts, fresh or dried fruit. When you're working out you also need water. If you get dehydrated, you won't feel very good or perform as well as you normally would. Water is the healthiest choice. Sports drinks have a lot of sugar and calories so they're best saved when you're exercising for more than an hour and a half or in really hot weather. Avoid soda pop and caffeine drinks. Caffeine makes you lose fluids faster, makes your heart work harder and can give you a stomachache, headache and make it difficult to sleep.

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