Health & Wellbeing

Be SunSmart
Sun Protection times are a daily time period showing when UV levels are predicted to be 3 or above, and sun protection is needed. The sun protection times vary according to your location and will change throughout the year. To find the sun protection times for your area visit:

Bedwetting, or nocturnal enuresis, is very common in children. Bedwetting has nothing to do with dreaming, and children who wet the bed are not “just being lazy”.
If your child wets the bed, there are a number of things you can do to help, such as using a waterproof mattress cover and establishing a before-bed toilet routine. It is not helpful to punish children who wet the bed. Fluids should not be restricted, even before bedtime. Sugary or caffeinated drinks should be avoided.
If your child is still wetting the bed after five and a half years of age, seek help through a referral by your local doctor. A bedwetting alarm is an effective and safe method of treatment available for nocturnal enuresis and may be appropriate for your child.
Contact your local Community Health Nurse or Community Health Centre on 6330 3123 for more information.

Lunch Box Ideas
Heathy lunches and snacks are important for keeping active kids alert and focused whilst providing them with the nutrition they need everyday.
A healthy lunch box should include:
* Fruit - at least one serve of fresh seasonal fruit. If you don't have fresh fruit, canned (in natural juice) is a good substitute. Dried fruit is high in sugar and should be avoided.
* Vegetables - vegetable sticks, salads or a mix of raw (with dip) or grilled vegetables.
* Dairy - one serve of milk, yoghurt or cheese supports optimal growth and development in children. If your child can't tolerate dairy provide a suitable alternative.
* Protein - lean meat or poultry, fish, eggs, tofu, legumes/bean or seeds.
* Grain foods - wholegrain and high fibre varieties are best.
* Water - the best drink to keep children hydrated.

Remember, children who help plan and prepare their own lunch are most likely to eat it. Your child might like to try out this fun, 'Interactie Lunchbox' website.

Be Sun Smart
As the weather warms up, we are reminded by the sun and the Cancer Council to be SunSmart! Below are ways we can enjoy the sun whilst being safe.
* Slip on a shit
* Slop on sunscreen
* Slap on a hat
* Seek Shade
* Slide on some sunglasses
Use a combination of these sun protection measurers outside when the UV Index is 3 or above.

Keep Hydrated
Our bodies are 50-75% water. Water lost each day through breathing, sweating and going to the toilet needs to be replaced, especially in hot weather. Not drinking enough fluid can quickly lead to dehydration. When children become dehydrated they can find it more difficult to concentrate, develop headaches, and become irritable. Not drinking enough water can also cause constipation.

Drinking Water From A Bottle
Children who bring a water bottle into the classroom, and are reminded to drink, will drink more each day. Drinking water often, especially before, during and after physical activity, is the best way to stay hydrated. More water is needed if children are exercising or sweating due to heat.

How much should kids drink?
4-8 year olds 1.2L or 5 cups
9-13 year olds 1.5L or 5-6 cups
14-18 year olds 1.8L or 6-8 cups

Tips to Increase Water Intake
* Send in a clean bottle filled with water to school each day with children.
* Always bring a water bottle with you when you go out.
* Keep a jug of water in the fridge. Try floating slices of lemon or orange, mint or strawberries in the jug  to make it more appealing.
* Regularly remind children to drink water when participating in sporting activities.
* Serve water icy cold or freeze water bottles to send to school.
* Be a role model - make sure your kids see you regularly drinking water.

Drinks containing caffeine, such as energy drinks and coffee, are not appropriate for children. Cordial, fruit juice, energy drinks, sports drinks, and soft drink are high in sugar and bad for teeth.
Sports drinks are often thought to provide better hydration than water and be a good choice for sport. While sports drinks can be beneficial for some people participating in endurance activities like marathon running, for most children involved in routine physical activity sports drinks are unnecessary. Water or reduced-fat milk are the best drink choices for children.

What Colour Is My Wee?
One way to encourage children to drink enough water is to teach them to check the colour of their wee to see how hydrated they are. When you drink enough water, your urine should be a pale ‘straw’ yellow colour.