Sport & Fitness

Keeping kids safe as they Skateboard

Safety is much more than finding the best helmets for skateboarding. In as much as finding cool skateboard helmets sounds fun, there is a lot more with regards to safety. Scrapes and bruises are the least you get away with. However, in extreme cases sprains and broken bones do get reported.

Keeping kids safe as they Skateboard

Importance of Safety

Skateboarding accidents range from mere falls to getting hit by motorists. Statistics further indicate that most injuries sustained when skateboarding are common among kids less than 15 year of age. About 75% of these kids are usually beginners. Therefore, emphasis should be laid on protective care from the very first class of training.

Getting the Right Gear

At first, one might think that all they need is a positive attitude to get started. Unfortunately, most realize things do not work like that, the hard way. Most practice surfaces are hard, name them; concrete, asphalt, and even wood. So, when skaters come down with a thud, they soon realize how safety ranks top. Have a look at this list with plenty of safe materials.

Skateboard: we start with the most obvious. Boards come in different sizes, meant for different purposes. A mountain board for instance, should be considerably big and have knobby tires. Meanwhile boards used at the park are relatively smaller. In general check for loose parts, cracks, spoiled wheels, and sharp ends.

Helmet: get your kid a helmet that is ASTM F1492 certified, strictly meant for skating. Certification is verifiable by checking the inside of your helmet. Often, you will find a sticker with that information. Then, ensure the buckles work accordingly and are properly fastened.

Shoes: other than fitting properly, shoes chosen should be made from leather with a grippy-gum rubber sole. That helps the shoes stick better to the board. At no time should you let your kid skateboard in sandals.

Pads: beginners and experienced skaters need pads in equal measure. They are to be worn on elbows and knees.

Extras: padded jackets and shorts, mouthguards, gloves, as well as hip pads add onto the safety levels.

Best Riding Spots for Kids

Plenty of people start out in the driveways or walkways. Regardless of where one starts, they should ensure the place is free of unwanted stuff that could cause injuries.

Parks: the good thing about skate parks is the stringent rules. They also set aside a section for kids and beginners.

Abandoned Pools: as seen in movies, empty pools are a favorite for skateboarders. However, the pool needs checking to ensure it is totally safe.

Trails: mountain trails for instance should get checked in advance. Any obstacles can then be removed, preventing accidents.

Skating Discipline

Before your kids head out to the track, a few words of advice are quite in order. At no time should they share a board. One kid, per board, no negotiations. Make them understand collisions are a normal occurrence avoidable through constant communication. Keeping fit is also essential and is achievable by following a diet plan and exercising regularly.

Minimizing Injury

Tips as simple as crouching could actively help in minimizing impact. When a kid squats as they lose balance, it reduces the fall distance. If they land on fleshy parts, that minimizes injury levels too. Make kids understand that the more they want to show off, the riskier it is. Therefore, advanced stunts should be engaged only after thorough practice. Factors as simple as etiquette go a long way in avoiding injury a conflict. For instance, in a park, a kid should wait for their turn instead of forcing the way in.


Other factors to take into consideration include local laws, and requirements. Lastly, let your kids understand that doing the complicated stuff they see takes time and constant training. Advancing gradually, as they stay safe is the only sure way to the top.

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Sport & Fitness

Six tips for Runners to Keep Hydrated on the race Day

While hydration up until the race day is important, you ought to take care of the hydration levels on the big day as well. So, grab one of the best water bottles for running, or any other suitable way of carrying your fluids. The lesser the load carried during the race, the better.

Six tips for Runners to Keep Hydrated on the race Day

Sip some Fluids Before Commencing the Race

About 30-45 minutes before the starting time, quench your thirst accordingly. However, you do not want to make too many peeing breaks. Hence, a few pints are more than enough. In case yours is a marathon, increase water consumption gradually over the days, in the week preceding your race day. In case you usually consume alcohol, you better apply some brakes and resume later in celebration.

Take some time off at aid Stations

Often you will see people hurtling out of aid stops to avoid time wastage. Yet, most of the times fluids are served in plastic cups. Most likely they spill most of the drink, while their bodies do not rest a bit. As such, it is wise to take that short rest as you take the much-needed fluids. If you have to go sipping your drink along the track, make use of a funnel for easier sipping.

Slight, Constant Sips

Still on the aid stations part, do not take more than necessary. Humans are not designed to gulp too much fluids. Most of it will settle in the bladder after some time. The sloshing movements as a result, make one uncomfortable to say but the least. Thus, drink as per your thirst, and of course depending on the weather too. Mind you, 400-800ml of fluid is more than enough per racing hour. That is according to the International Marathon Medical Directors Association. Notwithstanding, different bodies have varying needs.

Evade Hyponatremia

In simple terms, hyponatremia is over-hydration. It leads to low sodium levels in the blood stream. That goes without saying that it is an unwanted condition. Look out for symptoms such as poor balance, nausea, headaches, and difficulties in thinking straight. The solution is quite simple, take only necessary amounts. It could also be good if you added a pinch of salt in the fluids, it increases sodium levels.

Give Sports Drinks an Attempt

Other than serving the hydration purpose, sports drinks contain other essential components. Such components include sodium, calcium, potassium, magnesium, and other electrolytes. Others even go further and incorporate carbohydrates for your energy needs. If available, make use of salt tablets, electrolytes, and other essential gels.

Drink even After the Finish Line

We promised that you would take your beer once you are done with the business of the day. Nonetheless, you should still maintain sodium levels. Consequently, put some salt tablets in your post-race drinks. The beer can come way after you have utilized more enriching drinks such as milk or coconut water. They come packed with electrolytes, striking a much-needed balance long after most of energy was used up running.


Though not mentioned, you might have noticed that most of the things require common sense. At times you have to listen to your body. There would be no need to struggle taking that fluid only to collapse a few meters later. Why not a break of half a minute at most, and drink up as per your needs. Also, those aid stations were not put up without enough reason. The little you can do is acknowledge and make use of the services offered. With those few pointers, stay hydrated, and happy running!

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Sport & Fitness

Guide in Buying Bike Helmets

With all the dangers that the road creates for both vehicles and pedestrian, anyone wanting to drive should always be on guard even while following the rules of the road. For those driving on two wheels, the risk is even greater. If you will be driving a bike either for casual trips, you will need to wear one of the best road bike helmets to ensure your safety as well as the safety of anyone else who may be riding with you.

Riding on two wheels exposes you to every possible danger and condition on the road. Visibility is also a common concern, so you have to wear protective gears that will allow incoming traffic to see you better, especially at night. If you are undecided on what helmet to buy, this guide will provide additional information that will hopefully help you decide which brand and model to go for.

Remember that the price is never a guarantee of the quality of protection that a helmet can provide for you. It’s not just the total look of the product that you need to consider as well. There are several other factors that will help you find the best-fitting helmet that you should buy. Read on to know more.

Why should you wear a bike helmet?

A bike helmet protects your head and your face from injury if you fall off your bike or if any sudden impact occurs. A good quality helmet offers a balance of coverage, ventilation, as well as comfort. With the recent developments, helmets that you see today now come with a variety of design, comfort level, as well as functionality. Most come with a variety of padding inserts that can help you customize the internal fit as well as the feel of the helmet while sitting on your head.


One of the primary concerns when looking for the best helmet to buy is the fit of the helmet as this is crucial for your safety. Not only do you need to consider one that can actually provide a comfortable fit, but one that stays in place even when you move. You will have to have the right measurement of your head before you find options to try on. You can use a tape measure or a string to measure the size of your head. You’ll need to get the dimension of approximately an inch (2.5cm) above your eyebrows and around the complete circumference of your head.

A good-fitting helmet also allows good all-round vision and protection. You will have to check the chin strap. It should be leveled throughout and form a V shape just beneath the ear. You should not be able to fit more than two fingers between the chin strap and your chin when the helmet is on your head. The straps should be fit enough but not too tight that you will feel uncomfortable.

You should also look for other retention systems that may be compatible with those who have long hair if you intend to buy a helmet for your kids who usually like to wear the hair long.

Types of helmets

There are different type of helmets for different types of rides. Below are the common variations:

Road Bike Helmets

Road helmet is generally designed for road riding. They can be used for all cycling disciplines, however. High-end road helmets are made to be ultra light and offer great ventilation as well as protection.

Aero Road Helmets

This type of road helmet is a cross breed between time trial helmet and vented road helmet. These helmets are primarily designed to provide a comfortable fit that is not constricting. They are lightweight and are comparably more compact than other road helmets, but they also deliver aerodynamic advantages.

Time trial helmets

Time trial helmets are intended for time-sensitive racing. These helmets are designed to provide aerodynamic benefits as well as protection while you race against the clock.

Mountain bike helmets These helmet types are designed to offer you extra coverage, retention, as well as ventilation to help you meet the challenges of riding your bike in off-road terrain.

BMX helmets

BMX helmets are available in two main designs, the full-face and open-face. Full face helmets provide protection to meet the demands of BMX racing. These helmets are ideal for downhill as well as aggressive trail riding. They provide extra protection for your chin, teeth, and cheeks. Open face (skate style) helmets, on the other hand, are more commonly used for flat road riding and dirt jumping.

What features should you be looking for when looking for the best road bike helmet?

Safety features. If you are buying a helmet in the US, this is probably not a major concern since all of those brands and models that are available in the market have passed the Consumer Product Safety Commission (CPSC)

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