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Dietary experts argue whether or not breakfast is the most important meal of the day, but one thing is certain: Your morning meal can have a huge impact on how the rest of your day plays out. But what about children and teens? Mornings with kids are busy, and it can be challenging to find time to serve up a home-prepared meal, but a healthy breakfast for kids before school is doubly important.

Several studies have shown that kids who eat a nutritionally balanced breakfast perform better in school. In addition to improved academic performance, the food kids eat in the morning impacts their energy levels, mood, behavior, and concentration. Research indicates a healthy breakfast also affects a child's physical health. In this article, we'll learn more about how breakfast benefits kids, along with sharing some simple breakfast ideas to make your hectic morning flow more efficiently.

The benefits of a healthy breakfast for kids

Perhaps the first thing parents think of in terms of a healthy breakfast for kids before school is how morning nutrition impacts a child's focus, memory, and concentration during the school day. You can think of a healthy breakfast as brain food for the first half of your child's day.

During the first few years of a child's life, over one million new neural connections are formed every single second of the day. As young children get older, brain growth shifts to cognitive function. As for older kids, adolescence is the time when the teen brain gets the most fine-tuning. The human brain doesn't stop maturing and developing until the mid-20s.

Overnight oats for busy mornings

When there's no time for meal prep in the morning, consider making your breakfast the night before. Overnight oats are made with basic pantry ingredients, and this is a budget-friendly breakfast option. Because they're a great source of beta-glucan fiber, oats may lower cholesterol levels and reduce the risk of heart disease.

Follow this basic recipe, substituting whichever fruits, milk, and nuts you like.

Ingredients

• 2 cups rolled oats (we don't recommend instant oatmeal for this recipe)
• 2 cups milk (dairy, almond, oat, or soy)
• 1 tsp. cinnamon or other spices (vanilla, nutmeg)
• 4 Tbsp. chopped nuts (walnuts, pecans, or almonds) or nut butter (peanut butter, almond butter, cashew butter)
• 1 1/2 cups fruit, cut up (blueberries, peaches, apples, strawberries, or bananas)
• 4 tsp. sweetener (maple syrup, honey, monk fruit sweetener)

Directions

1. Pull together 4 glass containers that will hold 2 cups of ingredients each.
2. Add 1/2 cup milk, 1/2 cup oats, and 1/4 cup cinnamon to each container, stirring to combine the ingredients.
3. Cover the containers with tight-fitting lids.
4. Store overnight in the refrigerator.
5. The next morning, add 1/3 cup of fruit atop the oats, along with 1-2 teaspoons of your favorite sweetener.
6. Serve cold or heat your overnight oats in the microwave.

Healthy breakfast muffins

If you need healthy breakfast ideas for toddlers or older kids, muffins are simple to pull together. Muffins feel like a treat, but when you use the right ingredients, these breakfast mainstays can be quite nutritious. This basic muffin recipe can be customized with your own favorite add-ins. If you use maple syrup for this recipe, you can avoid refined sugars. Also, unlike sugar, maple syrup does have some health benefits.

Ingredients

• 1 1/2 cups whole wheat flour (white whole wheat is OK)
• 1 tsp. baking soda
• 1/2 cup light brown sugar or coconut sugar
• 1/8 tsp. salt
• 1/2 cup maple syrup
• 2 eggs
• 3 Tbsp. coconut oil, melted
• 1/2 cup almond milk, unsweetened
• 1 cup fruit (applesauce with cinnamon, mashed bananas, whole cranberries, diced oranges, pureed pumpkin)

Directions

1. Liner a muffin pan with liners, and preheat your oven to 350 degrees Fahrenheit.
2. Mix dry ingredients in a bowl.
3. Mix eggs, almond milk, maple syrup, and fruit in a bowl.
4. Add the dry ingredients to the wet ingredients and stir until well-mixed.
5. Add the melted coconut oil to the mixture and stir again.
6. Fill the muffin cups 3/4 full.
7. Bake for 18-22 minutes.

Yogurt parfaits with fresh fruit

Protein is important for young minds, so starting the school day with some protein-rich yogurt is the best way to give your kiddos a solid start for the day. Yogurt is also rich in calcium, which is essential for bone health.

With Greek yogurt, you also get vitamin A, riboflavin, selenium, and B vitamins. For lots of beneficial antioxidants, add some juicy berries to your yogurt parfait. And the granola in this parfait will provide plenty of fiber and extra protein, so your kids will feel fuller for longer. Follow this recipe, and substitute your own favorite pantry staples.

Ingredients

• 2 cups plain or flavored Greek yogurt
• 3 cups fresh fruit (strawberries, blueberries, pineapple, blackberries, peaches)
• 2 cups granola

Directions

1. In glass containers, spoon about 1/4 cup of the Greek yogurt.
2. Add 1/4 cup of the granola on top of the yogurt.
3. On top of the granola, add 1/4 to 1/3 cup of fruit.

These yogurt parfaits can be prepared the night before.

Quick and nutritious smoothie recipes

Smoothies are quick and easy, and kids love them. You can pull your ingredients together the night before and blend them up in the morning to save even more time in the busy early hours of the day. Start with your base of plant-based or dairy milk, coconut water or fruit juice, and fruit. Then, add extra ingredients your kids enjoy. Any of these smoothies will give your kids a tasty head start.

• Banana berry smoothie: Use frozen bananas and your choice of berries.
• Pineapple mango smoothie: Frozen or canned pineapple pairs nicely with frozen mango chunks.
• Nut butter banana smoothie: Give your kids a jolt of protein with a creamy smoothie made with frozen bananas and their favorite nut butter.
• Spinach avocado smoothie: Blend chunks of avocado and fresh spinach leaves with bananas and unsweetened plant-based milk.

Egg-based breakfast ideas

Eggs are one of the purest protein sources you can find, and there are so many delicious ways to prepare a hearty breakfast with them. You can't go wrong with any of these classics.

• Veggie egg scramble: Scramble eggs with vegetables.
• Omelet: Make a classic omelet, or create a western-style omelet loaded with vegetables and topped with salsa.
• Poached eggs on toast: Add a poached egg to a slice of whole-grain toast for a breakfast rich in fiber and protein.
• Breakfast burrito: Fill whole wheat tortillas with scrambled eggs, cooked diced potatoes, and diced turkey bacon for southwestern flavor.

Incorporating fruits and vegetables

The recipes we share above for muffins, yogurt parfait, and overnight oats will give you lots of ideas for incorporating fruit into a healthy breakfast. But what about getting some nutrient-rich veggies into your kids for a morning meal? Consider any of these ideas to add vegetables to your morning meal rotation.

• Breakfast burrito: Stuff a whole wheat tortilla with black beans, sauteed onions and bell peppers, spinach, and scrambled eggs.
• Veggie smoothie: Opt for a vegetable smoothie instead of a fruit smoothie. Add leafy greens like spinach and kale, or get creative with ingredients like cauliflower rice, cooked sweet potatoes, and avocado.
• Avocado toast: While avocado is technically a fruit, it spreads up beautifully on toast.
• Egg dishes: Add vegetables such as zucchini, onion, tomatoes, and bell peppers to omelets, scrambled eggs, quiche, and frittatas.
• Veggie muffins: Instead of pureed fruit, add diced or pureed vegetables like carrots, spinach, and zucchini to our basic muffin recipe.

Healthy breakfast ideas for kids

Active kids of all ages need fuel, and the right balance of protein, fiber, and carbs will give them a solid start to their busy days. Try some of our healthy breakfast ideas for toddlers, grade-school-aged kids, and teens to make your mornings easier while providing them with a healthy breakfast.

You can pair the Evidation app with apps that track food intake. The Evidation app allows you to earn points and rewards for tracking healthy habits, including sleep, mood, and physical activity. Download the app today to get a jumpstart on your family's healthy living journey.

Immunizations have saved countless lives since 1796, when Dr. Edward Jenner developed the first successful vaccine. Robust testing systems and lengthy clinical trials ensure the safety and efficacy of vaccines.

In today's increasingly digital world, many people are inundated with vaccine misinformation. From social media posts to non-experts producing fear-mongering videos, it makes sense that vaccine misinformation negatively affects immunization rates among the general public.

In a 2024 study, researchers found that when people read social media misinformation that implied a relationship between vaccination and health problems, their intention of getting the COVID-19 vaccine dropped by 1.5 percentage points. Thankfully, much of this misinformation is flagged by social media outlets, reducing the number of post viewers. The study found that vaccine-skeptical content is far more nefarious, as its factually accurate but misleading presentation can cause readers and viewers to misunderstand the actual effects of vaccinations.

Here, we'll explore what you need to know about vaccine safety, and go over some facts and myths that will help you understand why vaccines are such an important part of your wellness plan.

Understanding vaccine safety

It's smart to research your healthcare decisions, and it makes sense to want to know more about the flu vaccine and other immunizations before you decide to move forward with vaccinations. Understanding the testing process that vaccines go through before they're released to the public may help you feel more comfortable with vaccinations.

The stages of the vaccine testing process in the United States include:

• Research and discovery: This process typically takes at least a decade and involves researchers working together to develop a potential vaccine.
• Proof of concept: In this stage, researchers study the potential vaccine's ability to create an immune response in mice and other small animals.
• Testing: If the vaccine shows promise in the proof of concept phase, clinical trials begin. Researchers submit their investigational drug to the Food and Drug Administration (FDA), and human clinical trials begin.
• Manufacturing: In this phase, the FDA explores the company's manufacturing plan for the vaccine, and inspects the manufacturing facility.
• Approval: A vaccine is approved or disapproved based on pre-clinical data and clinical data and information gathered regarding the company's manufacturing process.
• Recommendations for use: In this post-approval stage, the Advisory Committee on Immunization Practices develops recommendations for who should receive the new vaccine. Then, the director of the Centers for Disease Control (CDC) may approve the vaccine for public use.
• Post-approval safety monitoring: After the vaccine is distributed, the CDC and the FDA continually monitor the vaccine's safety.

The testing process is lengthy and detailed, and works to ensure that vaccines are as safe as possible.

Let's take a look at some of the common myths surrounding vaccinations.

Myth: Vaccines cause autism

Truth: Vaccines do not cause autism

The research is clear: there is no link between autism and vaccines. Some people have argued that thimerosal, a mercury-based preservative in vaccines, causes autism. A 2004 study proved this theory untrue. For those who are still concerned about thimerosal, it may be helpful to know that this preservative is only found in certain types of flu vaccines, and there are thimerosal-free alternatives for those who prefer that option.

Myth: Vaccines contain harmful ingredients
Truth: Vaccines are thoroughly tested and safe

Vaccines contain ingredients that allow healthcare providers to safely administer the immunization. Any substance can be dangerous if ingested in high doses, including water. Vaccine ingredients are found in lower concentrations than people are naturally exposed to in our day-to-day environment. Many people worry about formaldehyde in vaccines, but the amount of the chemical in vaccines is much lower than the amount we ingest in daily life from exposure to cosmetics, carpets, paint, cough drops, and upholstery.

Myth: Natural immunity is the only effective type of immunity
Truth: Vaccine-induced herd immunity and natural immunity are both valuable

While it's true that natural immunity typically offers better protection than most vaccines, don't cancel your flu shot just yet. Achieving natural immunity requires a high price, including suffering from a potentially life-threatening disease, in order to achieve protection similar to what you would get from a vaccine. Some vaccines—including the HPV vaccine, tetanus vaccine, and Hib vaccine—produce a stronger immune response than natural immunity.

Myth: Vaccines overload the immune system

Truth: Vaccines may cause slight side effects for a few days, but they do not overload the immune system

We've all heard someone say that they got the flu shot and then got the flu a few weeks later. It's important to remember that vaccines aren't 100% effective, but contracting an illness doesn't necessarily mean that a vaccine did not work. The side effects that come with some vaccinations—like a general feeling of malaise for a few days—are typically related to the body's immune response to the vaccine. Some people believe that a person's immune system can be overloaded and left unable to handle the pathogens introduced through immunizations. Repeated studies have demonstrated that receiving multiple vaccinations at the same time has no higher risk of adverse effects than receiving single vaccinations only, debunking the myth of immune system overload.

Evidation's role in promoting vaccine confidence

At Evidation, we're doing our part to contribute to health research by contributing individual health information to the researchers who need it most. With your permission, we use the health data you're already tracking to inform new treatments, help researchers better understand the effects of medication on the human body, and more. Bonus—you'll also get rewarded for keeping up with the healthy activities you're already doing, and we'll provide you with personalized content-based insights to help you keep moving toward becoming your healthiest, happiest self.

There's no way around it: vaccines work. At Evidation, we're proud to stand strong in the fight against misinformation to help people live longer, healthier lives. Accurate information is key in helping people feel comfortable receiving vaccines, and we're thankful to you for allowing us to do our part to support vaccine research and promote public health. Click here to learn more about what our app has to offer and get started today. We can't wait to support you!

It seems like parents are busier than ever, and coming up with creative and healthy lunch box ideas for kids can feel like a daunting task. Balancing good nutrition with creativity helps ensure kids both enjoy their meals and get the fuel they need to power through an afternoon of learning. In this article, we'll explore a wide variety of lunch ideas for kids that will make mealtime fun and nutritious at the same time.

The importance of a balanced lunch

Think about how much energy kids burn throughout the day. When they're at school, kids are in constant movement, whether at recess or going from one class to another. When they have a balanced lunch, they have the fuel they need to fully embrace their day. Nutritious lunches are a crucial part of a healthy lifestyle, helping children keep their bodies strong so they can properly grow.

Equally important, nutrient-dense lunches boost their brainpower. When a child eats a balanced meal, they're more likely to be able to concentrate and focus. Also, a healthy noonday meal keeps their energy levels stable, helping them avoid afternoon crankiness.

Fun and nutritious sandwich alternatives

Sandwiches are a lunchbox mainstay, and why not? They're quick to make, kids love them, and making healthy sandwiches is a breeze. However, it's nice to change things up sometimes with lunch ideas without sandwiches. Plus, some kids may not like sandwiches. Special dietary needs can also come into play. For this reason, it's a good idea to have some non-sandwich lunch ideas in your lunch box idea tool chest.

• Quinoa salad with yogurt: Quinoa is loaded with protein, while yogurt adds more protein, dairy, calcium, potassium, and phosphorus. Opt for plain nonfat yogurt with a side of fruit they can stir in.
• Chicken salad with crackers: Chicken salad can be made with finely chopped celery to add fiber and nutrients. Pack the lunch box with whole-grain crackers for a fiber-rich option.
• Hummus and pita bread: Soft pita bread can be spread with protein-rich hummus.

Bento box inspiration

A bento box is a lunch box with several small divided sections. Essentially, a bento box is a bowl with a securely fastened lid. Bento boxes are great for keeping all of the foods separate while also encouraging a wide variety of foods.

• Hummus and crackers: Add some of your child's favorite hummus to the bento box, along with some whole-wheat crackers. Pair this with cheddar cheese cubes for dairy and a side of grapes for easy snacking.
• PBJ bento: Make a classic peanut butter and jelly sandwich and remove the crust. Then, add PBJ triangles to the bento box. Cut-up strawberries complete this nutritious meal with a pop of gorgeous color. You can also use other types of nut butter if your school doesn't allow peanut butter.
• Zucchini-banana muffin lunch: Muffin lunches are perfect because they're easy to make, and kids love them. The muffins go in the large section of the bento box, and you can fill the other sections with baby carrots and a single-serving container of applesauce.

Protein-packed snacks

Protein is important for a child's growth and development, and it keeps kids fuller for longer. Additionally, protein is crucial for brain health, and it can enhance memory, concentration, and overall cognitive function. Toss some protein-rich snacks into your child's lunch for quick fuel and brain food.

• Almond butter and crackers: Making these in advance and putting them in the lunch box will keep things neat and tidy at mealtime.
• Hard-boiled eggs: Eggs are an incredible source of protein, and they're the ultimate fast food. Peel them at home and pack them into zipper bags. Sprinkle them with a little salt and pepper for added flavor.
• String cheese: With cheese, you get a double benefit of dairy and protein.

Colorful fruit and veggie combos

Most kids love various types of fruit, but an affection for veggies doesn't come as naturally for every child. If you have a little one who doesn't embrace vegetables easily, try some of these ideas.

• Carrot-zucchini muffins: Zucchini has a naturally sweeter taste than some vegetables, and it cooks up well with shredded carrots in muffins.
• Green salad with berries: Top a bed of crisp salad greens with blueberries or sliced strawberries.
• Smoothies: You can easily blend some greens with fruit to make a colorful smoothie your child will love.

Creative ways to include dairy

Dairy products play an important role in preventing cardiovascular disease and other illnesses. Also, dairy foods contain vitamin D, calcium, and phosphorus, all of which are important for building healthy bones. Try some of these ideas for incorporating more dairy into your child's lunch.

• Cheese cubes: We've mentioned string cheese as a great protein-rich snack, but don't overlook simple cubes of cheddar cheese, Monterey jack cheese, and other types.
• Feta cheese on a salad: When you make that green salad topped with blueberries, go ahead and sprinkle some feta cheese on top for a healthy boost of dairy.
• Pinwheels: Create a pinwheel snack roll using a whole-wheat tortilla, lean meat, and sliced cheese. Cut it into bite-sized pieces for easy eating.

Hydration tips for kids

Staying hydrated is necessary because kids have a long day from the time they leave in the morning until they get home in the afternoon. The best way to keep kids hydrated is to provide them with plenty of water. The National Academy of Sciences suggests that kids need anywhere from seven to 14 cups of water every day, with toddlers needing less than teenagers.

While some water can come from foods such as fruits and vegetables, it's also important to include bottled water so they have plenty to drink throughout the day. If your child doesn't care for plain water, you can add natural flavoring to it. Consider fruit slices or berries to add both flavor and nutrition. To make drinking water more fun for your kids, use colorful water bottles or cups they choose.

Conclusion: easy healthy lunch box ideas for kids

For kids, healthy lunches are key to overall wellness. A healthy lunch not only provides a child with the nutrition they need for the present but also teaches them how to make healthy food choices in the future.

When paired with apps for tracking food intake, the Evidation app is a complementary tool with resources and articles to add more value to the wellness of your family. You can earn rewards and points for other healthy habits, including tracking your activities, sleep, and mood. Download the Evidation app today to continue your family's healthy living journey.

August is National Immunization Awareness Month, and this is a great time to shed some light on the truth about vaccines. Just like you can use a health tracker to predict a coming illness, vaccines can help people potentially prevent illness in the first place, or in the case of the flu and COVID-19 vaccines, reduce the impact of the illness. As we enter this critical month, the team at Evidation wanted to dig into the importance of vaccines for individuals and the community as a whole.

Recognizing the importance of vaccination

Since the discovery of vaccines, some of the world's deadliest viral and bacterial illnesses have been practically eliminated or greatly reduced globally. The World Health Organization states there are 25 illnesses with current vaccines. Several diseases commonplace a century ago are now pragmatically gone, including life-altering diseases like polio, hepatitis A, and tetanus.

In other words, vaccines save lives. National Immunization Awareness Month is an excellent time to draw attention to the importance of vaccination, so more people will get on board and get vaccinated.

Debunking popular vaccine myths

Sadly, vaccines have several myths surrounding them. Like all good myths, they have a measure of truth or speculation. Here are the four most popular and the reality behind them:

1. Herd immunity is enough

Herd immunity occurs when the majority of a population is vaccinated, which reduces the chances of an outbreak. Herd immunity protects the most vulnerable populations, like infants or pregnant individuals, who can't get vaccinated. So there's a measure of truth here. But if too many people rely on herd immunity, it won't work anymore. Also, the number of vaccines needed to reach this point is high. According to Yale, herd immunity against measles doesn't start until 95% of the population gets vaccinated. If too many people buy into herd immunity for their own protection, it won't exist.

2. Vaccines contain harmful ingredients

Again, there's a measure of truth to this myth. According to the American Academy of Allergy, Asthma & Immunology, some vaccines contain ingredients that can be harmful in high doses, such as thimerosal. However, manufacturers are moving away from these ingredients when possible, and the amount in the vaccine is very small. In fact, you're naturally exposed to mercury, the main toxin in thimerosal, every time you drink milk or eat fish, and in much higher concentrations than what's in the vaccine.

3. Vaccines cause autism

One of the biggest popular claims circulating today is that vaccines cause autism. For some parents of children with autism, looking for a cause can become their mission.

This myth became popular in 1998 when Andrew Wakefield published a case study in the Lancet. It suggested that the MMR vaccine may trigger behavioral regression in children. Sadly, many considered this study fact, even though it only studied 12 people, had poor parameters, and was entirely speculative. In fact, 10 of the 12 co-authors of the paper retracted their interpretation of the results, but the misinformation was already out there.

In 2012, the National Academies performed a new study to determine if vaccines can trigger autism. It found that vaccines were very safe. In 2013, the CDC added to that study and found that the number of antigens from vaccines was the same between children who were on the autism spectrum and those who weren’t. Based on these two studies, the CDC has stated that vaccine ingredients don't cause autism.

4. I don't need vaccines against normal childhood illnesses like the flu or chickenpox.

For many people, getting vaccinated against something like the flu or chickenpox, which isn't often life-threatening, feels unnecessary. Yet, even though most people have mild symptoms of these illnesses, they can be very dangerous for some. In the United States, between 140,000 and 710,000 people are hospitalized yearly from flu complications, and between 12,000 and 52,000 die. You don't know if you or your child are in the "high risk" category or not. With the low risk of vaccines, it's a health measure worth taking.

Vaccination across the lifespan: Tailoring recommendations for different age groups

Vaccines are safe, but using a vaccine schedule to deliver them at the recommended ages helps protect children from uncomfortable vaccine reactions. It also ensures that they get as many vaccines as possible by the time they are in preschool.

The CDC has a recommended vaccine schedule that looks like this:

Birth to six months

In the first six months of life, babies should receive their first doses of:

• Hepatitis B
• Rotavirus
• DtaP
• Hib
• Pneumococcal conjugate
• Inactivated poliovirus

Six months to two years

Between six months and two years, toddlers need several boosters for the vaccines they've already received, as well as these:

• COVID-19
• Flu vaccine
• MMR
• Chickenpox
• Hepatitis A

Later childhood and teenage vaccines

After the initial round of vaccines, children need the flu shot and COVID-19 vaccine annually. In addition, they'll need the following:

• HPV vaccine – First dose around age 11
• Meningococcal disease – First dose around age 11
• Tdap – First dose around age 11

Vaccines for adults

Adults need annual vaccines against COVID-19 and flu. In addition, they will need the Tdap vaccine on occasion to protect against tetanus. Adults who travel outside of the United States may need additional vaccines against illnesses still prevalent globally. Finally, adults need a booster for their HPV vaccination by age 26. At college age, young adults may need an MMR booster. Older adults benefit from the pneumonia and shingles vaccines. 

The challenge of vaccine equity

Some of the benefits of vaccination, like herd immunity to protect the most vulnerable, don't work if people can't access vaccines. According to the WHO and other global health organizations, countries with low economic status often struggle to obtain and distribute vaccinations. Even within the US, people who don't have health insurance may not have the funds to get vaccines for their children or themselves.

To combat this, in 2020, the CDC pioneered the Partnering for Vaccine Equity program, which increased funding for adult immunization programs. While more work needs to happen, this has gone far in increasing vaccination rates in underserved communities.

COVID-19 vaccination

The COVID-19 vaccine is the newest vaccine to make global headlines, as we're just a few years past the height of the pandemic. Since its introduction at the end of 2020, at least 80% of the US population has received at least one dose of the vaccine. This has prevented over 18 million hospitalizations and 3 million potential deaths.

This vaccine shows the power of working fast to protect against a global threat. Its swift development and free administration helped curb the effects of the pandemic. Continued use of the COVID-19 vaccine and boosters in the future may help keep new variants at bay.

What's the bottom line? Immunizations are safe and provide protection for our kids and the community at large. During National Immunization Awareness Month, take a moment to check your vaccine history and make sure you're up-to-date.

Are you ready to keep track of your health? Evidation makes it easy. Use your daily health data from your fitness tracker to find patterns and improve your health by connecting to our tool. Download the app today.

The marching bands are practicing, school supplies are invading your home (and pillaging your bank account), and back to school night is right around the corner. Back to school is exciting, but it can also be stressful for parents and children alike. Here, we'll explore ways that you can support your child as they move back into the swing of things. From establishing healthy routines to dealing with academic anxiety, we'll discuss a variety of ways you can help your child have a successful start to the school year.

1. Establish a consistent sleep schedule

We get it—getting your kids to stick to a sleep schedule can feel as doable as nailing Jell-O to a tree, but we promise—it can be done.

Check out these expert tips for helping your child establish a consistent sleep schedule that will support their need to recharge:

• Create a nighttime routine. Adults and kids alike are creatures of habit, and creating a consistent bedtime routine can help your child's brain realize when it's time to relax and prepare for sleep. Your child's sleep routine should be specific to their needs. In general, experts recommend that bedtime routines take about 20 minutes and consist of three or four routine activities, such as reading, brushing teeth, taking a bath, and putting on PJs.
• Set a bedtime. Your child's biological clock thrives on consistency, and setting a bedtime can help your child's brain wind down and wake up around the same time each day. If you can, try to keep the same bedtime on weekends as during the week. Changing it up on non-school days can make it tougher for your child to stick to the routine the rest of the week.
• Limit screen time. It's getting harder to keep kids away from screens, but implementing a screen time curfew can help your kids fall asleep. When your child is on their phone, watching TV, on a computer, or using a tablet, they're viewing blue light that suppresses the brain's natural sleep chemical—melatonin. To help your kids stay away from screens before bedtime, keep devices out of the bedroom, and stop using screens about an hour before it's time for bed.
• Talk to your child's pediatrician. If you've consistently tried better sleep strategies to no avail, it's time to talk with your child's doctor to see if there may be an underlying issue. Your child's pediatrician may recommend a sleep study or other tests to get more information about how you can provide your child with the support they need to get restful sleep.

2. Create a dedicated study space

Curating a dedicated study space for your child can help them transition into study mode, and can even make them more productive while they're studying or working at home. There's no one right way to design a study space, as you'll need to consider your child's unique style and needs. Inviting your child to help you create their study space can help them get excited about spending time in their own "office."

Some considerations to keep in mind when you're developing your child's at-home study space include:

• Color: Talk with your child about whether color helps them focus. Some children do well in a bright, cheery space for studying, while others find color distracting.
• Lighting: Your child might do their best work in front of a sunny window, or they might prefer a room that's more secluded from the outside world so that they can focus. Either way, a well-lit area is key to helping your child do their best work. A fun desk lamp can give a touch of brightness to their study space if it's in a darker area of your home.
• Sound: Again, knowing your child is key. For some children, music or white noise is helpful when studying. For others, any sound is distracting. You may want to place a wireless speaker or white noise machine in your child's study area so that they're able to enjoy music or other noise without being distracted by a phone or other electronic device.
• Distractions: One of the most important aspects of designing a study space is deciding what to leave out. A clean, distraction-free desk (without clutter, multiple water bottles, or unnecessary supplies) where your child can work without other people (unless they're working on a group project or studying together) is key to helping them stay on task.

3. Organize school supplies in advance

Organizing the supplies that your child will take to school—as well as the supplies they'll use when they're working at home—can help to create an easier transition back to the school year.

When your child knows that they have everything they need, they're able to rest assured that they'll be able to face the challenges of the upcoming school year. Getting the items on your child's school supply list as early as possible can help your kids to know that they're prepared. This can work well to ease your back to school stress also, as you'll get to skip the last-minute dash to local big box stores to find the (incredibly specific) folders, calculators, and notebooks that your child's teacher requires.

It's also smart to get supplies organized at home so that your child's study area has everything they'll need to complete their work. Setting up an age-appropriate workspace with sharpened pencils, art supplies, calculators, note cards, rulers, erasers, and notebook paper can all make it easier for your child to get their work done at home. Don't forget to get your child's input on their favorite supplies—for some kids, a solid set of mechanical pencils or gel pens is all that it takes to get motivated to hit the books after school.

4. Establish morning and evening routines

Just like a solid bedtime routine matters, a great daytime routine is also important for your child's success. Setting a daily routine can help your child understand what to expect, and can take the chaos out of long school days.

A typical daily routine for a school age child might look something like:

• Wake up at 6 am
• Breakfast at 6:30 am
• School from 8 am to 3 pm
• Extracurriculars from 3 pm to 5 pm
• Homework from 5 pm to 6 pm
• Dinner at 6 pm
• Family time from 6 pm to 8 pm
• Bedtime routine from 8 pm to 8:30 pm
• Lights out by 8:30 pm

Of course, it's important to consider your child's age, sleep needs, and preferences as you develop a schedule. Asking for their input on a daily schedule can help them feel a sense of ownership, making it easier for them to stick to the plan.

It can be tough to keep track of the never-ending list of activities for your family, and remembering last-minute practices or performances can throw a wrench in your schedule. Keeping a central family calendar can help everyone stay on track with weekly events, and having a quick talk about what's coming up for the week on Sunday afternoons can help to ensure that everyone knows what to expect.

It's important to pay attention to the potential need for changes when it comes to your child's daily routine. If you notice that your child's grades are slipping, for example, it might make sense to add a little extra time to the homework block to allow for extra studying. If your child seems especially tired in the mornings, you may need to make a shift so that you can provide an earlier bedtime.

5. Encourage a healthy lifestyle

Healthy behaviors help your child feel their best, and can provide them with the self-esteem boost they may need to start the school year on the right foot.

A few ways that you can encourage your child to enjoy a healthy lifestyle include:

• Model healthy habits: What you do is more important than what you say, and modeling healthy habits provides your child with a framework for how wellness can fit into their daily lives. Eating well, having a consistent self-care routine, and getting regular exercise can all encourage your child to do the same.
• Make it fun: There's no reason that you need to have your child doing laps around the block (unless that's how they love to exercise!). Instead, playing sports as a family, dancing, or going for nature walks can all make movement more enjoyable. Pay attention to the activities your child loves, and find ways to incorporate them into your schedule. Don't overdo it—if your child is new to exercise or has asthma, take your time increasing physical activity levels. Making healthy meals together can encourage your child to try new foods, and can provide a great opportunity for parent-kiddo bonding.
• Educate your child: Kids might know that they're supposed to exercise and eat well, but they may not understand why. Talking to your child in an age-appropriate way about why healthy habits are so important can help them to understand the importance of making wellness a priority.
• Positive reinforcement: Letting your kids know when they're doing a great job incorporating healthy behaviors into their lives can go a long way in encouraging them to continue. Praise and healthy rewards can both work to help your child take care of their mind and body.
• Limit screen time: It's all too easy to lose hours scrolling on a screen, especially for kids who use technology to connect with friends. While there's no reason to cut out screen time altogether, putting a cap on the amount your child is allowed to have each day can support their mental health and encourage physical activity.
• Provide healthy options: Keeping your counter and fridge well-stocked with healthy fruits, veggies, and other whole-food snack options can make it easier for kids to make choices that support their wellness. There's no need to keep junk food out of the house, but modeling healthy food choices and ensuring that healthy food is available can help to steer your child away from foods that keep them from feeling their best.

6. Address back-to-school anxiety

If you think back to your years in school, it's likely that you had some anxiety before the first day of a new year. Getting to know a new teacher, figuring out a new schedule, or even adjusting to a new school building can all cause stress.

Acknowledging your child's feelings, talking to them about potential solutions, and practicing relaxation strategies can all help to ease your child's mind about their first day of school. If you're finding that your child is especially anxious, and it's interfering with their daily life, be sure to make an appointment with a therapist, their school counselor, or their pediatrician to get them the support they need.

Evidation: here to help

At Evidation, our team is here to help you through the ups and downs of the start of the school year. We understand how easy it can be to put yourself on the back burner when you're focusing on school supply lists and the start of fall sports. That being said, it's important to prioritize your own wellness so that you can show up for your kiddos! Our team is here to help reward you for keeping up with the healthy behaviors you're already doing, and to provide you with the content-based insights you need to take your health to the next level. Click here to learn more about Evidation and don't forget to download our app today.

Many of us feel great after spending time outdoors—and it's not all in our heads. Psychological research shows that spending time in nature can both sharpen your mind and improve your mental health. Pair spending time outdoors with mindfulness—practices that help you pay attention to the present rather than dwelling on the past or worrying about the future—and you've got a winning combination.

Here, we'll explore some of the ways you can practice mindfulness outdoors to support positive mental health and, in some cases, get your heart pumping as your lungs fill with fresh air.

Outdoor yoga and meditation

Yoga and meditation both have myriad health benefits, including the ability to lower your blood pressure, brighten your moods, and boost your energy levels.

Taking yoga outdoors can be a fun and relaxing way to center yourself, get a great workout, and enjoy the benefits of nature. In many areas, yoga studios offer outdoor classes when the weather permits. If you live in an area without this option, or you'd rather not pay for a yoga class, simply take your mat (or a towel) and your phone or tablet to a flat area outdoors. Stream one of the many free yoga classes available on YouTube, and don't forget to spend a few minutes in meditation before and after your practice.

Mindful gardening

Getting your hands dirty—literally—can help you connect with nature while you beautify your space.

Follow these simple steps to begin a mindful gardening practice:

• Set your intention: Before you begin, take a moment to set an intention for your gardening session. This could be to relax, to enjoy nature, or simply to care for your plants.
• Engage your senses: Gardening is a sensory-rich activity. Feel the soil between your fingers, smell the flowers, and taste any edible plants or herbs. Engaging your senses can help you stay grounded in the present moment. When your mind wanders (and it will!) simply remind yourself to return to the present.
• Breathe deeply: As you work in the garden, take deep, mindful breaths.
• Move deliberately: Avoid rushing through tasks. Instead, move slowly and mindfully, paying attention to each action you take, whether it’s planting seeds, watering plants, or pulling weeds.
• Practice gratitude: Be grateful for the time you spend in the garden and for the opportunity to connect with nature, and for any fruits or vegetables you're able to enjoy as a result of your hard work.

Beach meditation and mindful listening

If you have access to a beach (the edge of a lake or a river bank works too!), try engaging in meditation and mindful listening. Find a quiet area, sit or lie down, focus on your breath, and listen to the rhythm of the waves and the sounds of the birds. Take time to think about all that you're grateful for.

Journaling in nature

Journaling can help you get in touch with your true self. Whether you're looking to process feelings, get motivated, or ponder your future, journaling can help to provide reflection, clarity, and presence.

When you take journaling outdoors, you're getting even more benefits, including:

• Reduced digital distractions
• Enhanced sensory experience
• Tranquil environment for reflection
• A sense of grounding as you notice the sights and sounds around you
• Enhanced creativity and ability to get into a flow state

Taking your journal to a secluded area off of your favorite trail can be a great way to get away from it all, but you don't have to put in that kind of time to get the benefits of journaling in nature. Simply relaxing in your own backyard, taking your journal to a local park, or sitting on your porch or balcony with your journal in hand can all give you a break from the hustle and bustle of the day to fully focus on your thoughts.

A helpful tip if you're not sure how to get started with journaling: Simply write "I don't know what to write." Often, once you get the first sentence out of the way, it's easier to get moving. There's no need for perfect grammar, great handwriting, or publish-worthy prose. Simply getting your feelings out of your head and onto paper can help to clear the mind.

Mindful walking in nature

The benefits of walking are numerous—from boosting your immune function to counteracting genes that are associated with weight gain, it's tough to find another exercise that melds accessibility and effectiveness so well. When you take your walks out into nature, you'll have the chance to be with your thoughts while also getting the benefit of engaging in physical activity, which can make it easier to work through thoughts that make you feel anxious, sad, or worried.

When you're walking in nature, it's a good idea to pack a snack and a bottle of water—but consider leaving your earbuds at home. Enjoying the sounds of nature without the distraction of a podcast or music can provide the tranquil environment that you need to feel relaxed and centered.

Outdoor mindfulness: making the most of your summer

Combining outdoor activities with mindfulness can be the perfect way to enjoy all that summer has to offer. Whether you choose to relax on the beach or get out for a walk while you're listening to the sounds of the forest, be sure to pencil in a few times each week to connect with nature.

At Evidation, we're here to support you on every step of your wellness journey, and we can't wait for you to start earning rewards by participating in activities that support your well-being. Using Evidation is simple—you share which health tracking app data you'd like to share, and we use that data to provide you with personalized, content-based insights that provide the information you need to take your health to the next level. Click here to learn more about how Evidation works, and how you can get started with earning rewards today!

Heatstroke is a severe heat-related illness that happens when the body becomes unable to cool itself. Usually, the body's temperature regulation system is able to use natural cooling mechanisms when the body's temperature begins to rise. During a heat stroke, however, the failure of these mechanisms leads to an unnaturally high body temperature, often above 104°F.

Here, we'll explore what causes heat stroke, warning signs that you need to be aware of to keep yourself and your family safe from heatstroke and other heat-related illnesses, how you can prevent heatstroke, and how you can use technology to keep yourself safe from heat-related illnesses.

Understanding heatstroke: a serious summer risk

As temperatures continue to climb this summer, it's easy to get distracted when you're having fun outdoors. Forgetting to hydrate, take breaks, or relax in the shade can have dangerous consequences, however. Heatstroke, a condition in which the body's temperature rises to an abnormally high degree, can cause long-term health complications including damage to the muscles, kidneys, brain, and heart. Left untreated, heatstroke can even become fatal.

Understanding the causes of heatstroke can help you avoid factors that may contribute to the development of the condition.

Common causes of heatstroke include:

• Exposure to high temperatures: Spending time in hot weather can lead to heatstroke. This is especially common when high heat is combined with high humidity, as this can overwhelm the body's ability to cool itself.
• Physical exertion in high temperatures: Exercising in hot weather can increase the likelihood of heatstroke. People who work outdoors for a living, such as athletes, laborers, and military personnel, are at a higher risk for heatstroke than those in the general population.
• Dehydration: When your body doesn't have enough water, you may lose the ability to sweat and cool yourself, increasing the likelihood of heatstroke.
• Wearing clothing that isn't weather-appropriate: Wearing clothing that is too tight or too heavy in hot weather can make it harder for your body to get rid of heat.
• Certain medications: There are certain medications that can make it harder for the body to regulate its own temperature, including antidepressants, antihistamines, and diuretics.
• Certain medical conditions: Issues like obesity, respiratory disorders, and heart disease can all make you more likely to develop heatstroke. If you have these conditions, be sure to talk with your doctor about any steps that you may need to take in order to stay safe in extreme temperatures.

Early signs of heatstroke to watch for

When you're working to safely enjoy summer weather, it's important to know the early signs of heatstroke. If you notice any of these signs in yourself or a loved one, it's important to take steps to improve symptoms. Certain groups of people, such as elderly people, young children, athletes, people with chronic illnesses or who take certain medications, and people who are using alcohol or drugs are more likely to experience heatstroke than people in other groups.

Early signs of heatstroke may include:

• Heavy sweating
• Muscle cramps
• Fatigue
• Muscle weakness
• Dizziness and lightheadedness
• Headache
• Nausea and vomiting
• Rapid heartbeat
• Rapid, shallow breathing
• Excessive thirst
• Confusion and irritability
• Pale and moist skin

If these symptoms don't go away after moving to a cooler area, loosening clothing, hydrating, resting, and making attempts to cool the body, it's important to seek medical attention.

Advanced symptoms indicating severe heatstroke

Sometimes, heatstroke symptoms progress from mild to severe.

Signs of severe heatstroke may include:

• High body temperature
• Altered mental state or other changes in behavior
• Dry, hot skin
• Nausea and vomiting
• Rapid heart rate
• Headache
• Seizures
• Loss of consciousness
• Lack of sweating

If these signs appear in yourself or a loved one, it's important to seek emergency medical attention to prevent damage to vital organs and/or death.

How heatstroke differs from heat exhaustion

Heatstroke and heat exhaustion are both conditions caused by the failure of the body's natural cooling system. Heat exhaustion is a milder form of heat-related illness that typically resolves on its own within about an hour. Left untreated, heat exhaustion can develop into heatstroke.

Staying cool: tips for beating the heat

There are many steps you can take to avoid the development of heat exhaustion or heatstroke, including:

• Use lightweight, loose-fitting, light-colored clothing to protect your skin
• Use air conditioning when possible
• Avoid peak heat by staying out of the sun between 10 am and 2 pm
• Stay hydrated and drink electrolytes (such as those in a sports drink) in extremely hot weather
• Avoid alcohol and caffeine

The importance of hydration

Drinking plenty of water or other drinks enhanced with electrolytes alongside your favorite summer meals can be a smart step to prevent heatstroke. When you drink water, your body doesn't just cool off from the temperature difference—it also is better able to support your natural cooling mechanisms, such as sweating. The ability to sweat can come and go during a heatstroke as the body's cooling systems begin to fail.

Using technology to stay safe in the heat

Logging your water intake and physical activity levels in your health and nutrition tracking apps can help you ensure that you're taking the necessary steps to protect yourself against heatstroke. Using weather apps to check temperature changes throughout the day can also help you to stay safe by providing you with information on when it's safest to exercise or otherwise spend time outdoors.

Understanding heatstroke can be the first step toward avoiding the condition. Taking breaks from high temperatures, avoiding heavy physical activity in hot weather, drinking plenty of cool water, wearing weather-appropriate clothing, and working with your doctor (if necessary) to learn more about how you can protect yourself are all important ways to avoid heatstroke.

At Evidation, we're committed to helping you live your healthiest life. When you drink water and log your ounces on your health, nutrition, or fitness tracking apps linked to your Evidation account, you can work toward rewards for making healthy choices. We'd love to show you all the ways that Evidation can support your journey to health. You can learn more about how Evidation works here, and get started with earning rewards today.

When it comes to finding the right amount of water to drink each day, it can be tough to sift through the contradictory information you'll find on the internet. Some websites will tell you that you only need to drink water when you're thirsty, while others will tell you that you need to swig at least half of your body weight in ounces for optimal hydration. There's no doubt that hydration matters for your overall health and well-being, but it's important to understand how to figure out the amount of water that's right for you.

Here, we'll take a look at the general guidelines for ensuring that you're getting enough water, different factors that can influence the amount of water that you need in a day, signs that you aren't getting enough water (and what to do about it), and some practical tips that can help you include more water in your daily routine. Fill up your water bottle, get comfy, and let's get started.

The general guideline: eight glasses a day

Many health and wellness experts agree that aiming to drink eight glasses of water a day is a good goal for most people. Recent research from the U.S. National Academies of Sciences, Engineering, and Medicine showed that about 15.5 cups of fluids per day are necessary for men, and 11.5 cups per day are necessary for women. While this may seem far higher than the eight glasses recommendation, it's actually not that different, as the higher recommendations include fluids from all drinks and food ingested throughout the day.

Factors influencing individual water needs

While it can be helpful to have a goal in mind when it comes to your hydration needs, listening to your body and understanding the unique factors that can require more or less water is key to feeling your best.

Factors that can influence how much water you'll need throughout your day include:

• Environment: If it's especially hot or humid outside, you'll need to work overtime to make sure that your body is getting the water that it needs. Take plenty of breaks to go inside and sip a glass of cool water.
• Exercise: If you're working out and getting sweaty, you're going to need more water. Drinking before, during, and after exercise can help you to keep dehydration at bay.
• Pregnancy and breast-feeding: You're not just eating for two—you're also drinking for two. If you're pregnant or breastfeeding, it's likely that you'll need to drink additional water to ensure that both you and your growing baby are getting all of the water necessary to feel your best.
• Illness: If you're going through an illness that's causing vomiting, diarrhea, or fever, it's important that you replace lost fluids. Your doctor may recommend that you use an electrolyte solution to help maintain your body's natural balance.
• Health conditions: Some health conditions, like kidney disease, heart disease, and certain liver problems can impact the amount of water that you need each day.

Signs of dehydration and how to avoid it

Whether you're training for a marathon or simply spending time gardening outdoors, it's important to be on the lookout for signs of dehydration. Many people don't realize that they're dehydrated until their condition becomes severe. Recognizing signs of dehydration early can help you get the care you need.

Common signs of dehydration in adults include:

• Extreme thirst
• Confusion and dizziness
• Dark-colored urine
• Fatigue
• Infrequent urination

Sometimes, dehydration can be resolved with at-home treatment, including drinking plenty of fluids and getting rest. It's important to seek medical care if you’ve had diarrhea for more than 24 hours, have black or bloody stools, can't drink fluids without vomiting, or if you or your loved one are irritable, extremely fatigued, or disoriented.

Benefits of staying properly hydrated

Water is vital to maintaining your body's normal functioning. Understanding why it's so important to stay hydrated may help you remember to fill up your bottle before you leave the house in the morning.

Benefits of staying hydrated include:

• Cellular function: Water is necessary for many biochemical reactions in the body, including those that generate energy and build new tissue. When you give your body the right amount of water, you're providing the tools necessary for optimal functioning.
• Removal of waste: Waste removal is an essential facet of your well-being, and your body needs plenty of water to release waste through urine. If you're not getting enough water, it's likely that your body is holding onto waste that it doesn't need, potentially causing health problems down the road.
• Digestive health: Water helps the digestive process by dissolving nutrients so they can be absorbed by the intestines. Drinking plenty of water can also help with constipation and other digestive issues.

How to incorporate more water into your daily routine

You know why it's so important to drink the water you need, but that doesn't mean it's easy. Follow the tips below to get yourself in the habit of downing the H2O your body craves.

• Pick out a water bottle you love. We get it—it seems a little silly, but it really can help. Choosing a water bottle that makes you smile can put a little extra pep in your step every time you head back to the water cooler to fill up.
• Use an app. There are plenty of apps that can help you track your water consumption—the key is finding one that works well for you. Don't forget to connect your water app to Evidation so we can start rewarding you for staying hydrated!
• Jazz it up. Tossing a few slices of lemon or lime into your water bottle can give you the hint of flavor you need to enjoy each glass.

Evidation: Here to support your health

At Evidation, we don't just cheer you on when it comes to tracking your health data—we also provide the rewards you need to stay motivated! When you connect and use apps that track your water consumption, don't forget to share their data with Evidation so that we can give you the virtual high-fives you need to keep going. Learn more about the app here, and if you haven't downloaded Evidation already, do so today!

Spending time in the summer sun can be a great way to connect with friends, enjoy healthy exercise, and soak up some vitamin D. That being said, heat stress can happen to anyone. Heat stress can lead to severe heat-related illnesses.

Here, we'll explore everything you need to know about heat stress, including early signs of the condition, symptoms that you'll need to watch out for, steps you can take to prevent heat stress, and how you can utilize technology to help you stay safe in the sun.

What is heat stress?

When your body can't maintain a normal temperature, you could experience heat stress. This condition occurs when your body is unable to get rid of extra heat, causing your core temperature to rise. Typically, the body is able to cool itself through sweating, but in extreme heat, sweating may not be enough to cool the body down. Mild or moderate cases of heat stress can typically be handled with home treatment, such as resting in a cool, shady area and drinking water or sports drinks slowly.

When heat stress becomes severe, it can be harder to prevent the condition from developing into a more serious heat-related condition. Let's take a look at the early warning signs of heat stress.

Early signs of heat stress

Knowing the early signs of heat stress is important for keeping yourself safe when you're spending time outdoors, enjoying summer weather.

Early signs of heat stress include:

• Heavy sweating
• Elevated body temperature
• Dizziness
• Fatigue and confusion
• Reduced appetite
• Increased thirst
• Irritability

If you think you might be experiencing heat stress, err on the side of caution. Cool off, drink some water, and relax with a cool washcloth on your forehead. If your symptoms persist, be sure to seek medical attention.

Moderate symptoms to watch out for

If mild heat stress is left untreated, it can quickly ramp up to moderate heat stress. At this level, you have less time to seek medical attention than at the mild level.

Symptoms of moderate heat stress can include:

• Ongoing symptoms of mild heat stress
• Cold, pale, and clammy skin
• Fast, weak pulse
• Nausea or vomiting

Moderate heat stress may require medical intervention. If you find that home remedies are not working to alleviate your symptoms, it's important to seek emergency medical care before your heat stress develops into a more serious condition.

Severe symptoms

Severe heat stress requires immediate medical attention.

Symptoms of severe heat stress can include:

• Ongoing symptoms of mild and moderate heat stress
• Hot, flushed skin
• Very pale skin
• Low or high blood pressure

How to prevent heat stress

Thankfully, there are many steps you can take to prevent heat stress. Check out the simple tips below to keep yourself safe in high temperatures.

Stay informed

Taking a look at the weather app on your phone at the start of each day is one of the simplest ways to keep yourself safe against heat stress. If a heat advisory has been issued by The National Weather Service, be sure to pay attention to the times when the heat will become dangerous. If possible, plan to be inside during these times. If you must be outdoors, keep an eye out for signs of heat stress and take steps to keep yourself as cool as possible.

Stay hydrated

Drinking plenty of water is key to warding off heat stress. Drinking plenty of water each day is important to keep yourself safe in high temperatures. Your standard eight 8-ounce glasses each day may not be enough in extremely high temperatures, so be sure to listen to your body and keep your water bottle handy on super-hot days.

Dress appropriately

Wearing light-colored, loose-fitting clothing can help to protect you from the high temperatures that can cause heat stress. If you're in the sun, wearing a hat and/or sunglasses can also help to reduce your exposure.

Consider a summer-specific schedule

If you have a career that requires you to spend many of your waking hours outside, consider whether you can change up your schedule to help keep you safe. While this isn't always possible, a slight shift in hours can make a world of difference for those who work outdoors. Moving your work to the early morning or the early evening can help you avoid the times when the sun is at its hottest (typically between 10 am and 2 pm). If it's not possible for you to avoid the sun at work, be sure to stay hydrated, take frequent breaks, and keep an eye out for signs of heat stress.

Acclimate gradually

It's true that your body can get used to hotter temperatures over time, but it's important not to rush this process. Paying attention to your body's natural signals (such as an increase in sweating) can help you know when it's time to take a break as you're getting used to the summer heat.

Maintain physical health

Aerobic fitness doesn't just help you feel your best—it can also help to protect your body against heat stress. According to current research, people who have a high level of aerobic (cardio) fitness are better able to rid their bodies of heat than people with a lower level of aerobic fitness. If this news inspires you to exercise outdoors, be sure to exercise in the early morning or evening, wear appropriate clothing, and drink plenty of water.

Using technology to monitor and avoid heat stress

Using health, fitness, and nutrition apps to track your water intake can help you stay hydrated when you're sweating in the sun. Allowing notifications from your water tracking app can help you remember to keep sipping when life gets busy.

At Evidation, we put the health data you choose to share with us to good use by analyzing the data you're already tracking to provide you with the insights and health-savvy content that helps you feel your best. Learn more about how Evidation works and download today to get the support you need to be your healthiest self.