| Personal Precautions |
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- Bring along a bottle of cold water or isotonic drink for any sports activity.
- Drink sufficient fluids to prevent your body from overheating; passing clear or light-coloured urine is a sign that you are adequately hydrated.
- Avoid strong coffee or alcohol because they can cause dehydration.
- Ideally, drink about 500ml of water 30 minutes before exercise, 250ml to 500ml every half-hour during exercise and 1000ml after exercise.
- Isotonic or sports drinks are also recommended for any activity that lasts more than an hour.
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| Environment |
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The environment should be safe and suitable for the sport you participate in. If the sports activity involves rough waters or steep terrain, wear proper protective gear, and check that all safety precautions are in place.
To avoid getting caught in bad weather, check the weather forecast before a sports activity. Cancel or postpone any outdoor activity if there are signs of heavy downpour or lightning and seek shelter if you are caught in stormy weather.
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| Fairplay |
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To keep yourself injury-free, practise the following:
- Do warm-up and stretching exercises to tune up your body muscles before a sports activity.
- Allow your body sufficient time to cool down and wind down properly after the activity.
- Understand the rules of the game, proper techniques and fair play to reduce the risk of injuring yourself or harming others.
Warming up and active stretching exercises prepare your mind, heart, muscles and joints for higher levels of exertion during a sports activity. They also improve performance and prevent injuries.
Cardiovascular exercises involving your heart, lungs and leg muscles, such as jogging, brisk walking or jumping jacks, can help you to warm up. All sporting activities should end with static stretching and cool down exercises. Let's make it a habit to warm up and cool down before each sport activity.
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| Essential Skills |
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Wearing protective sports gear and using the correct sports equipment reduce the risk of injury and harm. Examples of protective gear include helmets for cyclists and shin guards for soccer or hockey players.
First Aid, Cardio Pulmonary Resuscitation (CPR) and Automated External Defibrillator (AED) certification are essential skills in a critical situation.
Everyone is encouraged to equip themselves with such emergency response skills. All of us have a role to play in ensuring a fun, invigorating and safe sporting experience.
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| Nutrition |
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The Health Diet Pyramid is a guide to help you plan a well-balanced daily diet. Generally, your daily food intake should have more servings of items from the Pyramid's lower tiers and fewer servings of items from its upper tiers.
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| SAFETY MESSAGE BANNERS |
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