Tips for a Safe and Healthy Summer

Summer will be here before we know it and the arrival of summer means warmer weather and more time spent outside. The arrival of summer also means an increased risk for dehydration, injury, and illness. But don't worry! The School Counseling Center is here to provide you with some tips on how to stay safe and healthy this summer.

1) Stay hydrated!
       Did you know that dehydration can have a noticeable effect if you lose as little as 2% of your body's water content? Being dehydrated can lead to a decrease in physical performance, altered body temperature control, reduced motivation, and increased fatigue (authoritynutrition.com). To avoid becoming dehydrated, it is important not to wait until you are thirsty to start drinking water. Try drinking small amounts of water throughout the day and snack on foods that have high water content such as apples, watermelons, and strawberries.


2) Think before you swim.
        Are you a good swimmer? Are you tired? Is the water moving rapidly? Is there a life guard on duty? These are just a few questions to ask yourself before diving into the water or participating in other recreational water activities. The highest drowning rates within any age group are found among teens and young adults (summersafetyforteens.pdf) but staying cautions when near water, knowing your limits and what safety precautions to take can ensure that all water activities stay fun and relaxing.

3) Protect yourself from bugs.
       It is always a good idea to wear bug repellent when spending time outside during the warmer weather. When in the woods, doing yard work, or sitting by a fire at night, wear protective clothing such as long sleeves and long pants. If you are on a hike, stay towards the middle of the path and avoid over grown areas and sitting directly on the ground. Perform tick checks on you and your family members and be aware of the signs/symptoms of tick-related illnesses.

4) Wear Sunblock!
       Peak hours for sun-exposure are from 10am-4pm. If you plan on being outside during these hours it is extremely important to wear sunblock, protective clothing such as hats and sunglasses, and seek shade whenever possible. When buying sunscreen, look for products with UVA and UVB protection and an SPF of at least 15. The American Association of Dermatology advises people to apply sunscreen 30 minutes before going outside and to reapply every 2 hours or sooner if swimming or sweating.

The summer is a fun, exciting, and relaxing time of year...ensure that you are able to enjoy it by staying healthy and safe!

The Warm Weather is Here...It's Time to Get Outside!

Now that the weather is getting warmer, it's time to dust off those sneakers and get outside! 

Physical activity is a very important part of your overall wellness and it isn't just about lifting weights at the gym or running drills at practice, there are many different ways to be active outside this spring!

 Betterhealth.gov suggests aiming for 30 minutes of physical activity every day. But what defines physical activity? The National Heart, Lung and Blood Institute (NHLBI) summarizes physical activity as "any body movement that works your muscles and requires more energy than resting." The NHLBI categorizes physical activity into four main types: aerobic, muscle-strengthening, bone-strengthening, and stretching. 

The spring is all about the start of something fresh and new, so why not make this the perfect time to get outside and start moving?! Not every physical activity you do has to be high intensity. A short walk around your neighborhood after dinner or throwing a ball outside with your pet after school or work are great ways to start incorporating physical activity into your daily routine. And when you're outside, not only are you being active, but you are also breathing in the benefits of some fresh air!

Here in the School Counseling Center and the Student Health Office, we love to motivate each other through step challenges and hourly step goals, but here are some other ways we like to be active outside...

Mrs. Towne likes to walk to a park near her house and toss a Frisbee with her husband. She also loves to walk to her favorite cafe and read on their outside patio.

Mrs. Hefez just got a new puppy, so she has been enjoying taking him for walks and playing with him outside. She also likes to play games with her nephews outside...it's great to get them out of the house!

Mrs. Fagan enjoys going for long hikes on the weekends and she takes her dog for walks every evening. She also loves to garden and can't wait until she has fresh vegetables right in her backyard!

Ms. Pittsley also has two puppies that she likes to walk every afternoon, she likes to take bike rides and once the weather gets really warm, she loves to swim in her pool.

Mrs. Larrecey also likes to hike, garden, and travel during the warmer months.

Mrs. Gauthier also likes to walk every day, take hikes, and garden.

Mrs. Grady enjoys all activities that involve the outdoors...her favorites are walking, boating, and fishing.


While it is important to be active...it is also important to remember to wear sunscreen and bug spray when you are going to be spending time outside. The American Academy of Dermatology recommends wearing sunscreen that is at least SPF 30 and it should be reapplied every 2 hours. The sun's rays are strongest between 10:00am and 4:00pm so if you plan on being outside during those hours, it is especially important to reapply your sunscreen and seek shade when necessary.

Take advantage of the nice weather and be well!

What Does it Mean to Be Well?

With Wellness Week coming up next week, the School Counseling Center wanted to take an opportunity to breakdown what it means to be well. 

To put it simply, personal wellness is the act of taking care of your mind and body. It is important to remember that wellness is a process and it takes a deliberate effort. In order to kick off your own personal wellness journey, you first have to ask yourself, “What am I already doing well?” and “Where would I like to see a change?”

The National Wellness Institute developed a model for wellness that is referred to as the    Six Dimensions of Wellness. The dimensions are occupational, emotional, spiritual, intellectual, social, and physical. Here is what you need to know about each dimension…

• Physical: Paying attention to and maintaining overall health through nutrition, physical activity, sleep, and positive healthy habits to maintain a healthy quality of life. Being physically well requires being able to take charge of your health by making conscious decisions to be healthy.

• Social: The idea of being able to develop meaningful interpersonal relationships. A main aspect of being socially well is having the ability to move through various social situations while appreciating the similarities and differences between people.

• Intellectual: Developing the mind as an instrument for decision making as well as learning and interpreting experiences. Intellectual wellness involves critical thinking, creativity, and curiosity. Being open to new experiences and ideas contributes to growth.

• Spiritual: Developing your own personal beliefs system and adhering to that system. Spiritual wellness involves seeking purpose and meaning in life while appreciating the beliefs and perspectives of others.

• Emotional: Getting in touch with feelings and emotions regarding yourself and others. Concepts such as, self-confidence, love, and trust for others are key parts of being emotionally well. Maintaining your emotional wellness will help in coping with emotional challenges in life.

• Occupational: The ability to achieve a balance between work and leisure time. Being occupationally well involves addressing workplace stress and building relationships with co-workers.

Activities during Wellness Week will focus on giving students the opportunity to explore different activities and wellness practices that they can incorporate into their own lives to begin enhancing their personal wellness!

For more information on personal wellness and the Six Dimensions of Wellness, visit these links.

8 Components of Personal Wellness 6 Dimensions of Wellness Personal Health & Wellness

Be Well!