Summer is a wonderful time to spend time with your family and friends. Trips to the beach, summer
vacations, camping trips all create excitement and wonderful memories. As you head out to the pool,
the beach, a cook out, camping …. Keep family safety in mind.
Landmark Benefits is committed to Protecting New England Families, and with this in mind, this month’s
issue of Wellness Matters brings you articles with important information to help you enjoy a
happy and safe summer!
• Water Safety
• Boating Safety
• Sun Safety
• Hiking and Camping Safety
Summer Safety Issue
Landmark Benefits, Inc. “NH Business of the Year”July 2006
Inside this issue:
Hiking/Camping Safety Warm weather means activities and fun under the sun! Whether you love putting on shorts and feel-
ing the warm outdoors, or find it hot and sticky, everyone must be careful not to let a heat-related
illness spoil the day.
Normally, the body has ways of keeping itself cool, by letting heat escape through the skin, and by
evaporating sweat (perspiration). If the body does not cool properly or does not cool enough, the
victim may suffer a heat-related illness. Anyone can be susceptible although the very young and very
old are at greater risk. Heat-related illnesses can become serious or even deadly if unattended
Preventing Heat-Related Illness
• Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some
of the sun's energy. It is also a good idea to wear hats or to use an umbrella.
• Drink water. Carry water or juice with you and drink continuously even if you do not feel
thirsty. Avoid alcohol and caffeine, which dehydrate the body.
• Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest
• part of the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m.
• Stay indoors when possible.
• Take regular breaks when engaged in physical activity on warm days. Take time out to find a
cool place. If you recognize that you, or someone else, is showing the signals of a heat-related
illness, stop activity and find a cool place.
Remember, have fun, but stay cool! Source:American Red Cross
Sun / Heat Safety
Page 2 Wellness Matters
Stay safe in, on
and around the
Drowning claims the lives of nearly 3,000 people every year. Although all age groups are represented,
children four years old and younger have the highest death rate due to drowning. These general water
safety tips will help you stay safe in, on, and around the water!
• Learn to swim. The best thing anyone can do to stay safe in and around the water is to learn to
swim. Always swim with a buddy; never swim alone.
• Swim in areas supervised by a lifeguard.
• Read and obey all rules and posted signs.
• Watch out for the dangerous “too’s” – too tired, too cold, too far from safety, too much sun, too
much strenuous activity.
• Pay attention to local weather conditions and forecasts. Stop swimming at the first indication of
• Enter headfirst only when the area is clearly marked for diving and has no obstructions.
• Do not mix alcohol with swimming, diving or boating. Alcohol impairs your judgment, balance,
and coordination, affects your swimming and diving skills, and reduces your body's ability to stay
• Know how to prevent, recognize, and respond to emergencies.
• Don’t underestimate the power of water. Even rivers and lakes can have undertows.
• Install a phone by the pool or keep a cordless phone nearby so that you can call 9-1-1 in an
• Always keep basic lifesaving equipment by the pool and know how to use it. Pole, rope, and per-
sonal flotation devices (PFDs) are recommended.
Source: American Red Cross
Whether you're the captain of a schooner or a passenger on a speed boat, following safety guidelines
ensures your safety and that of other seafarers.
• Be weather wise. Sudden wind shifts, lightning flashes and choppy water all can mean a storm is
brewing. Bring a portable radio to check weather reports. Watch the weather: Know local weather
conditions and prepare for electrical storms. Watch local news programs. Stop boating as soon as
you see or hear a storm.
• Bring extra gear. You may need: A flashlight, extra batteries, matches, a map of where you are,
flares, sun tan lotion, first aid kit, extra sunglasses. Put those that need to be protected in a water-
tight pouch or a container that floats.
• Tell someone where you're going, who is with you, and how long you'll be away.
• If your family enjoys boating, sailing, and canoeing on lakes, rivers, and streams, be sure your chil-
dren wear the correct life jackets. If you do, they will be able to take part in these activities more
• Make sure the life jacket is the right size for your child. The jacket should not be loose. It should
always be worn as instructed with all straps belted.
• Adults should wear life jackets for their own protection, and to set a good example.
• Blow-up water wings, toys, rafts and air mattresses should never be used as life jackets or life pre-
• Anytime you go out in a boat, give a responsible person details about where you will be and how
long you will be gone. This is important because if the boat is delayed because of an emergency,
becomes lost, or encounters other problems, you want help to be able to reach you.
Source: American Red Cross and American Academy of Pediatrics
Page 3Wellness Matters
Source: Cooking Light
Fresh Squeezed Lemonade
Heat Stress in Exercising Children
Exercising children do not adapt to extremes of temperature as effectively as adults. When air
temperature exceeds 95°F, they have a lower exercise tolerance than do adults. The higher the air
temperature, the greater the effect on the child. Hydration is very important for children on the
excessively hot days, as children frequently do not feel the need to drink enough to replenish fluid
loss during prolonged exercise. This may lead to severe dehydration.
Based on this information, the American Academy of Pediatrics recommends the following for
children and adolescents:
• The intensity of activities that last 15 minutes or more should be reduced whenever high heat
and humidity reach critical levels.
• At the beginning of a strenuous exercise program or after traveling to a warmer climate, the
intensity and duration of exercise should be limited initially and then gradually increased during
a period of 10 to 14 days to accomplish acclimatization to the heat.
• Before prolonged physical activity, the child should be well-hydrated. During the activity, peri-
odic drinking should be enforced, for example, each 20 minutes, 5 oz of cold tap water or a
flavored sports drink for a child weighing 88 lbs, and 9 oz for an adolescent weighing 132 lbs,
even if the child does not feel thirsty.
• Clothing should be light-colored and lightweight and limited to one layer of absorbent material
to facilitate evaporation of sweat. Sweat-saturated garments should be replaced by dry gar-
Source: American Academy of Pediatrics, Policy
Not too tart, not too sweet, not too watery - here's the perfect recipe for lemonade. To get the most
juice out of your lemons, bring the lemons to room temperature before juicing.
• 3 cups fresh lemon juice (about 20 lemons)
• 2 1/4 cups sugar
• 12 cups chilled water
1. Combine juice and sugar in a one-gallon container
2. Stir until sugar dissolves
3. Stir in water
4. Serve over ice
Nutritional Information: 16 servings (serving size: 1 cup)
Calories 120; Fat 0.0g; Protein 0.2g; Cholesterol 0.0mg; Calcium 7mg; Sodium 6mg; Fiber 0.2g; Iron
0.1mg; Carbohydrate 32.1g
children do not
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Hampstead, New Hampshire
Landmark Benefits, Inc. “NH
Business of the Year”
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insure, Landmark Benefits is pleased to offer Wellness Matters to
our clients. Our vision is to promote healthy lifestyles to the em-
ploys of the clients we serve. We define health as a state of balance
through complete physical, mental and social well-being and not
merely the absence of infirmity. We hope that you and your employ-
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Many families will head to our national parks and forests this summer to enjoy the great outdoors.
But if you're not prepared to rough it in the woods, hiking or camping can be a rough experience.
Hiking and camping provide exercise and interest for people of any age. Just getting out and walking
around is a wonderful way to see nature. Since unexpected things happen, however, the best way to
help guarantee a good time for all is to plan ahead carefully and follow commonsense safety
Review the equipment, supplies and skills that you'll need. Consider what emergencies could arise
and how you would deal with those situations. What if you got lost, or were unexpectedly confronted
by an animal? What if someone became ill or injured? What kind of weather might you encounter?
Leave a copy of your itinerary with a responsible person. Include such details as the make, year, and
license plate of your car, the equipment you're bringing, the weather you've anticipated and when you
plan to return. What you take will depend on where you are going and how long you plan to be away,
but any backpack should include the following:
Hiking and Camping Safety
• Candle and matches
• Cell phone
• Clothing (always bring something warm, extra
socks and rain gear)
• First aid kit
• Food (bring extra)
• Foil (to use as a cup or signaling device)
• Insect repellent
• Nylon filament
• Pocket knife
• Pocket mirror (to use as a signaling device)
• Prescription glasses (an extra pair)
• Prescription medications for ongoing medical
• Radio with batteries
• Space blanket or a piece of plastic (to use for
warmth or shelter)
• Whistle (to scare off animals/use as a signal-
Source: American Red Cross