This time of year, many of us hear the "School's Out" cry -- Kids everywhere rejoice.

School is out for the summer! Days are filled with plenty of sunshine, long bike rides and hours in the pool.

But before the kids blast off on their bikes to the nearest swimming spot, there are precautions we all need to take that many of us know, but may tend to let slide. The simple preventive measures you and your family take will help ensure a safe, fun and comfortable summer season.

'Here comes the sun'

According to the Centers for Disease Control (CDC), skin cancer affects more than 1 million people each year in the U.S. The vast majority of skin cancer is preventable. Many of us only think of sun protection when we are at the lake, beach or pool. However, sun exposure adds up day after day and happens every time we are out in the sun.

During the summer, kids do tend to spend more time outdoors than most adults. But it only takes a few blistering sunburns during childhood to increase a child's risk of developing skin cancer later in life. Their skin needs protection from the sun's harmful UV rays whenever they're outdoors. Parents, we need to help our kids play it safe in the sun and we need to protect our own skin as well.

We hear it over and over again, but all of us need to avoid sunburns. Any sunburn at any age increases our risk of developing skin cancer. In addition, keep in mind there is also no such thing as a healthy "real" tan.

According to Dr. Henry Lim, chairman of the department of dermatology at the Henry Ford Hospital in Detroit, "A tan is essentially an injury to the skin. Tanning is just a reaction by the skin to try to protect itself." Public health experts and the American Cancer Society agree; the healthiest color for your skin is the color you were born with.

Sunny reminders: Remember to limit sun exposure, wear protective clothing, and use sunscreen. Apply generous amounts of "broad-spectrum" sunscreen with a "sun protective factor" (SPF) of 15 or greater, which protects against both UVA and UVB rays. Sunscreen should be applied 30 minutes before going outdoors and reapplied at least every two hours. Remember most sunscreens expire within two or three years and can become ineffective.

According to the American Academy of Dermatology, sunscreens alone may not always protect you, so it's smart to wear wide-brimmed hats and seek shade. And don't forget the sunglasses. Watch out for medications, such as tetracycline antibiotics, sulfonamides, anti-inflammatory drugs such as ibuprofen or acetaminophen, and alpha hydroxy acids, which can increase sensitivity to the sun.

Get into the habit of consulting the UV index at www.epa.gov/sunwise/uvindex. This index tells you how much solar ultraviolet radiation will be reaching you the next day.

'I want to ride my bicycle'

Riding bikes is fun, healthy and a great way to get around. Before you or the kids pedal off, make sure you, the kids and the bikes are ready to ride. Bicycles, like all vehicles, need to be inspected to make sure all parts are secure and working properly. Follow these tips from the National Highway Traffic Safety Administration:

- Wear a properly fitted helmet. Protect your brain, save your life!

- Check your equipment. Inflate tires properly and check to make sure the brakes are working properly.

- See and be seen. Wear bright colors. Also wear something that reflects light.

- Control your bike. Always ride with both hands on the handle bar.

- Avoid riding at night. If you must ride at night, use proper reflectors and lights.

'You gotta wade into the water'

Where do many of us want to be on a hot summer day? In the water!

Lakes, rivers, public pools, and water parks provide refreshing places to cool off. It's a great way to get some exercise and have fun doing it. We may not be the only ones floating around in the water. Germs on and in swimmers' bodies end up in the water and can make people sick. Organisms such as E. coli, cryptosporidium, and giardia found in human and animal feces can cause recreational water illnesses. Symptoms include vomiting, diarrhea, abdominal cramps and fever. Skin, ear, eye, and urinary tract infections can also result from swimming in contaminated pools. Chlorine does a good job of killing most bacteria, but takes time to work and the parasite cryptosporidium is chorine-resistant.

This doesn't mean, "Everyone out of the pool!" On the contrary, in fact, your family can have a safe and fun time in the water by following these health department recommendations: Don't drink the water (or get it in your mouth). Don't swim if you have diarrhea. Always shower before swimming (children too). Change children's diapers in a bathroom and not at poolside. Always wash your hands after using the toilet or changing diapers.

For more information on healthy swimming, contact the Environmental Health Specialists for Lewis and Clark City-County Health Department at 443-2584 or visit www.cdc.gov/healthyswimming.

For sun safety check out www.cancer.org. For bike safety visit www.nhtsa.dot.gov.

Melanie Reynolds is the Health Officer at the Lewis and Clark City-County Health Department. The Health Department's mission is to improve and protect the health of all Lewis & Clark County residents.