Dr. Tedd on summer together 10-Step Summer Survival Strategy Aquatic activities and the calories they burn Also: Getting self-help online Health Briefs: What makes a brain feeze? Men's Health Special: Guys and Guts

SPECIAL HEALTH REPORT

For this special report, USA WEEKEND turned to Men's Health, the go-to source for information on men's physical, mental and emotional well-being. Visit MensHealth.com for more on-target advice.

His best summer ever

It takes two to make this his healthiest, happiest one on record. Here's why you should beat the heat together.

By Dr. Tedd Mitchell

Biking, baseball, boating, beaches -- and longer days in which to enjoy them. What's not to like about summer? How about heat exhaustion, sunburn, pulled muscles and an increased risk of drowning, to name just a few?

Summer presents an interesting paradox. The season offers a great opportunity to go outside and get fit. But doing so involves taking certain health risks, which men in particular are all too quick to overlook when dashing out to play hard before the sun sets. I'm as guilty as anyone.

When I head out to the beach, my focus is on having fun, not on making sure my sunscreen is waterproof or that I still have what it takes to go "tubing" with my boys. (I don't.) But I should know better.

Sun protection is especially critical for men, who, studies show, are two to three times more likely than women to get skin cancer, depending on the type. The latest research from Ohio State University Medical Center suggests that men might be naturally more at risk for certain carcinomas because of a lower level of cancer-fighting antioxidants in their skin.

And reliving my glory days on the water is just tempting fate. Men have an increased risk of certain injuries and hold the lead in those incurred in the summer months, according to statistics compiled by the Centers for Disease Control and Prevention.

The risk-taking tendencies that often cause these injuries could be explained by men's ancestral legacy of hunting and fighting, the testosterone that courses through our veins, even our low levels of tempering neurotransmitters. Regardless of the cause, the possible consequences of certain actions don't always register as quickly as they should on the male radar screen.

Men should take a cue from the cooler heads in their midst -- for instance, the women in their lives, who are more inclined to stretch before hitting the trail and always seem to have a bottle of water and sunscreen at the ready. Don't worry; minimizing your risk doesn't mean minimizing summer fun or altering your fitness goals.

Start out slow. Not shell-collecting slow, but you might want to skip the Frisbee-playing/water-skiing/bodysurfing triathlon at first. Many summer activities entail different or more intensive use of muscles than what guys, even active ones, are accustomed to during the winter months.

Carve out time to play softball with the kids, to hit the tennis ball with your gal and to do some activities that won't leave you sweating bullets. That "damn the torpedoes, full-speed ahead!" mentality can have serious consequences --especially when water enters the mix.

Consider this: Men accounted for an astounding 80% of all drownings in 2003. More than 2,600 perished in that year alone. Tellingly, many of the men who were involved in boating-related drownings were not wearing life jackets. This kind of male-pattern carelessness also contributes to other casualties suffered disproportionately by men. In fact, unintentional injury, which includes drowning and traffic fatalities, is the leading cause of death in men under the age of 45 and a major cause of death in men ages 45 and older.

That's where the levelheadedness of our partners can help. They can be the voice of reason, alerting us to the dangers that increase as the mercury rises. It's pretty hard to dismiss, "Honey, look before you leap into that riptide!" as mere nagging.

And, guys, bear in mind that listening to reason -- be it from your spouse or somebody else with good sense -- will improve not only your own long-term odds, but your son's, too. It's been said that what we teach our son we also teach our son's son. When it comes to good health and safety habits, what could be more important?

Cover photograph by Dorit Thies

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Tips from Men's Health magazine
10-Step Summer Survival Strategy

Sure, your man will live if he gets a sunburned nose. But why not help him avoid it in the first place? Try these easy-to-follow tips that will help him survive -- and thrive -- this season.

Tune out the noise
Rock concerts clock in at 110 decibels -- that's as loud asan airport runway. Eardrums can be damaged above 85 decibels, so guys need protection when catching their favorite band this summer. A cheap, easy solution: ER-20 High Fidelity earplugs, which won't distort the music.

Avoid sunburn
The American Cancer Society predicts that men will account for 64% of the 8,000-plus people who will die from melanoma in 2007. To keep your guy safe from the yellow orb he'll be worshipping, slip him a bottle of sunscreen designed to ward off UVA and UVB rays that is at least SPF 15. (He should use a waterproof formula, like BullFrog Marathon Mist, if he's going for a dip.) The first coat should be applied a half-hour before exposure and reapplied hourly. Two tablespoons should provide sufficient coverage.

Take up soccer
If your beau is looking to lose weight or jump-start his heart, playing pickup soccer may be the answer. A new study in the "Journal of Science and Medicine in Sport" says that players kept their heart rate above 70% of their max for 91% of the time. Because the sport requires constant changing of direction, the players' heart rates stay elevated -- even during periods of relative rest.

Eat watermelon
A 1-inch slice is a great source of hydration -- it contains 92% water and as much prostate-protecting lycopene as four medium tomatoes. Another plus: Lycopene boosts skin's natural SPF.

Drink it in
Men account for 66% of all deaths caused by extreme heat, according to the CDC. To keep his cool, he should avoid exercising in the hottest part of the day, and hydrate early and often. "Feeling thirsty means that you are already dehydrated," says Ingrid Skoog, director of sports nutrition at Oregon State University. When exercising outdoors, she recommends drinking 8 oz. of fluids every 15 minutes to total about 32 oz. per hour.

Prevent backache
Men spend an average of 67 minutes behind the wheel each day (that's 23 minutes more than women). The problem? Sitting in any one spot, such as the driver's seat, could exacerbate back pain. Before your next road trip, share this stretch from Jim Leo, a certified strength and conditioning specialist with PitFit Training in Indianapolis: Once an hour, draw the navel toward the spine and hold for 15 seconds before releasing. Repeat the stretch for 1 to 2 minutes, breathing normally.

Stay afloat
Swimming alone, at night, or under the influence of alcohol increases the risk of drowning, as does taking a dip in dangerous seas. Beware of riptides, which can look like a channel of choppy water, or a calm, inviting spot to dive in. "The effect of the rip going out is to 'smooth' waves coming in," says Jim Lubner, a water-safety specialist at the University of Wisconsin Sea Grant Institute. Watch for a break in the waves that appears darker and smoother than the surrounding water.

Get wet
Swimmers have lean physiques, in part, because water sports are a highly efficient method of burning calories and body fat. Compare aquatic workouts,at right, with 30 minutes ofrunning at an eight-minute-mile pace (510 calories*) or biking at a moderate pace (327 calories).

Bug off
No matter how fond your man is of gadgets, don't let him fall for those ultrasound gizmos -- they won't keep mosquitoes at bay. What will: bug spray with DEET, picaridin or eucalyptus oil, as will limiting exposure. Men exercising outdoors should do so during the day, as dusk till dawn is the peak biting time for these little vampires. If bitten, apply ice to the wound for 15 to 20 minutes once an hour for six hours to diminish itching and swelling.

Stretch right
Not all men can strike a double pigeon yoga pose --or even touch their toes.Those who are looking to increase flexibility should stretch after working out because stretching decreases the amount of power they can produce for 15 minutes. Also, the fitness editors at "Men's Health" suggest distributing stretches throughout the day to maximize range of motion. One set in the morning, one at work and one more before bed should do the trick.

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Aquatic activities: Calories burned per half-hour

This fourth installment of USA WEEKEND's health series is dedicated to getting guys geared up for summer. Next: The best get-fit, feel-fabulous tips for women on Sept. 30.

For this special report, USA WEEKEND turned to "Men's Health," the go-to source for information on men's physical, mental and emotional well-being. Visit MensHealth.com for more on-target advice.