Tips for Maintaining a Hydrated Body

1. Drink at least 8 glasses of water a day to remain hydrated    -    Encourage your children to do the same.  Active children lose two or more quarts of water daily, so their bodies need to be continuously replenished.

2. Drink 8-10 oz of water every 15 minutes during a run and another 10-12 oz immediately following your workout    -    An athlete can lose from six to ten pounds, almost all of it water, during a 10 km race in hot weather.

3. Children should drink 1 - 2 cups of water before engaging in strenuous activities   

4. Children should take water breaks every 15-20 minutes while playing outside or participating in a sports activity    -    Pack ice-cold water in your bags so it's readily available.  Sports bottles are now available with tops that are easy to open and close during a brief time-out.

5. Always bring water along when walking, running, or biking    -    Equip your bicycle with pouches or a beverage holder.

6. When packing for a family outing, don't forget to include water in the cooler    -    Freeze a partially full bottle of water the night before a trip and fill it up with more bottled water before you leave and you'll have chilled water all day long.

7. Don't substitute pop or juice to prevent dehydration    -    Most pop contains sugar and caffeine which may speed up dehydration.

8. Don't drink surface water from lakes, rivers, or pools.

9. Make sure that old people in your care also drink PURE water. They will feel less tired and more energetic.