Tips

        Sweat this: Summer is prime time for intense activity, but it's also prime time for dehydration and heat illness.

        Active children, athletes, outdoor workers and the elderly are at higher risk for dehydration, says Dr. Noel D. Nequin, president of the American Medical Athletic Association.

        The AMAA offers these tips for getting enough fluids before, during and after physical activity during hot summer months:

        • Before activity, adults should drink 17 to 20 ounces (a “gulp” equals about an ounce) of fluid. Children should drink 4 to 8 ounces (for kids, a gulp equals about half an ounce) of fluids.

        • During activity, adults should drink 7 to 10 ounces every 10 to 20 minutes. Children should drink 5 to 9 ounces every 20 minutes.

        • After activity, adults should drink 24 ounces of fluid within two hours after their workout. Children should drink 24 ounces of fluid within two hours of activity for every pound they lost while playing or exercising.

        Other precautions for safely working up a sweat in summer include:

        • Wear light-colored, loose-fitting clothing

        • Take periodic breaks from the sun's direct rays (and remember sunscreen and a hat)

        • Avoid caffeinated beverages and alcohol, which can speed up dehydration.

        Keep an eye out for these warning signs of dehydration: Dry lips and tongue; dizziness, weakness or exhaustion; nausea; headache; concentrated or dark-colored urine; muscle cramps and loss of consciousness.

Calendar

        Shake: Youngsters ages 3 to 5 can shake a tambourine and march with the band in the “Music and Movement” class from 9:30 to 10 a.m. Mondays beginning July 9 at the Trihealth Fitness and Health Pavilion. Information: 985-6731.
       Walk this way: Ralph Dehner, founder of the Cincinnati Walking Club, will share the secrets of racewalking, an Olympic sport and easy-to-learn fitness technique to rev up your workout, at noon and 6:30 p.m. July 18 at the Trihealth Fitness and Health Pavilion. Free with advance registration. Information: 985-6732.

Shelf help

        Losing for two: Win the Fat War for Moms (Rodale; $15.95) by Catherine Cassidy. Ms. Cassidy, editor-in-chief of Prevention magazine, shares 113 tips for losing post-pregnancy poundage. Packed with practical information, the book includes real-life stories from real-life moms who share their secrets for success.

Sitings

               Running fun: Whether you're a novice runner or a veteran marathoner, www.kicksports.com/ has plenty of useful information. The site features several forums, advice for new runners, nutrition tips (no low-carb plans here), information on equipment, training tips and a calendar of major races across the country.

        E-mail pofarrell@enquirer.com.

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