8 minute read
Staying hydrated
We all need to have enough fluid to be able to function at our best.
In particular, children are at risk of dehydration, especially when either in hot weather or when they are exercising. But here’s the thing about hydration - by the time they feel thirsty they are probably already dehydrated — so it’s up to teachers and care givers to ensure they are drinking enough. As well as being less heat tolerant than adults, young children have a higher proportion of body water than adults, making them less heat tolerant and more likely to get dehydrated, especially when being physically active and in hot climates. Encouraging children to drink fluids regularly is important as they may not remember to have a drink themselves.
Water works
Water is the best choice of fluid to combat dehydration. Avoid sports drinks, fruit juices, soft drinks and flavoured mineral waters, since they all contain sugar and are acidic, which can lead to tooth decay.
The recommended daily intake of water for children is:
• 5 to 8 years old: 5 glasses (1 litre) • 9 to 12 years old: 7 glasses (1.5 litres) • 13 years old and over: 8 to 10 glasses (2 litres). Remember that children need even more water when they are exercising. They should drink before, during and after physical activity — even if they aren’t thirsty.
8 glasses of water a day
• A dry or sticky mouth • Few or no tears when crying • Eyes that look sunken • Peeing less or fewer wet diapers than usual
• Dry, cool skin • Irritability • Drowsiness or dizziness.
Keeping yourself hydrated
It’s been said that you are what you eat, and there is no denying that the food we eat impacts our health throughout our lives. Part of our diet also includes what we consume in liquid form so it can also be said we are what we drink too.
Not enough fluid intake leads to dehydration, with as little as one percent to five percent of body water is lost, symptoms start to occur, including thirst, vague discomfort, lessened movement, impatience, and increased pulse rate. Health effects of chronic, mild dehydration and poor fluid intake include increased risk of kidney stones and urinary tract cancers and some colon cancers as well as heart valve disorder and diminished physical and mental performance.
Coffee
We all know the awakening benefits of a morning coffee, and as an energy hit mid-afternoon.
Caffeine is a stimulant that acts on the nervous system. Many studies confirm the role caffeine can play on exercise performance, with more positive results seen in endurance exercise over resistance activities. There is incoming evidence that those who don’t regularly consume caffeine experience a larger effect.
Energy drinks
When seeking a quick boost of energy pre-workout, or to just get a kick to aid alertness, many people turn to energy drinks, as they are readily available and well marketed. However energy drinks, which are generally non-alcoholic beverages containing high levels of caffeine and often high levels of sugar, aren’t the hydration and energy solution they sometimes claim to be.
Cases of negative side effects have been attributed to energy drink consumption related to its high caffeine content, including death and heart issues.
There are also longer term side effects related to the high sugar content and its link to dental decay, type 2 diabetes, and heart disease.
Water
A good part of our body mass is water, and we cannot live very long without it, so it’s no surprise it benefits us when we exercise. While our fluid intake includes other forms of fluid found in food and beverages, the best way to achieve optimal hydration is water. It’s free, readily available and the best addition to a healthy diet when it comes to hydration!
Tips to help kids stay hydrated
• Make sure they always pack a water bottle
• Choose water rather than sugary or fizzy drinks • Remind them to drink before a sports game • encourage them to have a few mouthfuls of water during any breaks in the game • Make sure they have a big drink afterwards to make up for any sweat they have lost.
The warning signs of dehydrated
Mild dehydration can be treated by giving a child more to drink. But serious dehydration — for example, if they are unwell — can be very serious. It’s important to know what to look out for.
If a child has a fever, diarrhoea, or vomiting, or is sweating a lot on a hot day or during intense physical activity, watch for signs of dehydration. These include: A good part of our body mass is water, and we cannot live very long without it, so it’s no surprise it benefits us when we exercise. While our fluid intake includes other forms of fluid found in food and beverages, the best way to achieve optimal hydration is water.
Students on work experience
Schools are making more work-related learning experiences and programmes available to their students. Work experience prepares students for life after school by providing an understanding of health and safety standards.
Students can gain work experience through various schemes like a Gateway programme, school organised work experience or a parttime, paid employment arrangement that is incorporated into a learning programme. When assessing whether the work experience placement is suitable for a student, the Ministry of Education suggests schools ask employers these questions: • Is the workplace committed to creating a safe work environment with its health and safety policy readily available to employees? • Are employees encouraged to report hazards and is there a process in place so that employees can provide input on health and safety? • Is there a specific training programme for students in the workplace that includes information on evacuation and emergency procedures, safe and correct work practices, including the use of tools and equipment onsite? • Are all potential hazards identified, communicated to students and controlled?
• Does the workplace keep records of previous student placements and are they reviewed? • Is the workplace sufficiently staffed and can it provide the close supervision that students will most likely to require? Furthermore, the Ministry suggests contacting the placement host and discussing workplace health and safety to determine what types of risks are present in the workplace and how these risks are managed. Ongoing communication and an in-person visit to the workplace can both help determine the suitability of the workplace. Also, if a workplace has already participated in work experience placements, it should have previous students’ records for you to review so you can determine if the workplace According to the Ministry of Education, students have different roles and responsibilities when at school and while on work experience. A student is considered “other” while at school and a worker while on work experience. This is because the HSWA considers people on work experience as workers, therefore, transferring the responsibility of PCBU from the school to the employer when the student is on work experience.
is suitable; this is to confirm previous students’ safety. Some investigative work can give you the insight you need to decide whether a workplace is appropriate for your students. Once you are able to assess the suitability of the workplace, students must learn general health and safety training before students can begin work at their placement.
Preparing a student for work experience
The Ministry requires students to have a general knowledge of health and safety before they begin work at their placement. This is because a student in the work experience programme most likely doesn’t have prior work experience, knowledge of warning signs, experience using personal protective equipment or the ability to work with minimum supervision. As a result, students on work experience need to undertake appropriate health, safety and wellbeing inductions before their work experience commences. It should be done in conjunction with the school and the employer and ensure that students have an understanding of their role, rights and responsibilities. When schools and workplaces cooperate and provide safe learning experiences for students, all parties can come out with longstanding relationships that benefit the community overall. Information kindly supplied by the New Zealand Ministry of Education, visit: www.education.govt.nz
Sometimes it’s good to be alone – but not always. Sharing a burden can help reduce the load.
Who can you talk to? Speaking to a Vitae counsellor doesn’t cost a cent.
Call 0508 664 981 to make an appointment or book online @ www.vitae.co.nz Relationships in the Workplace
Developing positive relationships in the workplace is critical for career success.
By understanding yourself and getting to know your colleagues, you can build lasting work relationships. Being part of a cooperative team built on trust and effective communication will improve your job satisfaction.
Good workplace relationships are built upon:
• Getting to know your colleagues and management. • Open communication is crucial for building trust with others. • Understanding and valuing your co-workers means you will be valued too.
• Sharing knowledge, information and ideas with colleagues helps build effective teams.
• Teamwork, communication and problem-solving skills are crucial to working well together. • When everyone does their fair share of work and gives credit where it is due, the workplace flourishes.
Here are some helpful tips:
• Understand your strengths and weaknesses. As self-awareness helps us become more accepting of others. • Identify your needs in relation to your job and what others need from you. • Ask questions and listen to your colleagues to find out what’s important to them. • Be aware of your tone and body language as well as the words you say. Keep your tone even and arms relaxed rather than crossed.
• Pay attention to those around you and notice if someone needs assistance. • Remember to ask for help yourself.
Speak to management or a trusted colleague if you are experiencing difficulties. • Everyone needs to feel their work is appreciated. Acknowledge the work of others and you will be acknowledged too. • Be positive. Positivity is contagious.
If you are feeling stressed or need some support, contact a Vitae clinician on 0508 664 981 or email
