Kendrick Fincher Memorial Foundation - Promoting Hydration and Prevention of Heat Illness

Hydration Facts

75% of the body is made up of water
80% of the brain is made up of water
75% of the muscles are made up of water
92% of the blood is made up of water
Water carries nutrients and oxygen to all cells in the body
Water helps convert food into energy
Water regulates body temperature
1% dehydration results in thirst
There is a 10% decrease in your mental performance when you feel thirsty
2% dehydration reduces your ability to work
4% dehydration results in lethargy, apathy and mental symptoms
If you are dehydrated you are more likely to have trouble concentrating, be more irritable and have more headaches
Long-term effects of being dehydrated include kidney and urinary tract infections, constipation, continence problems, and kidney stones.
Drinking more water helps reduce obesity and bed-wetting in children
If you are well hydrated, exercise feels more and more enjoyable.

How much should you drink?
Recommended quantities of water for school age children range from 50 oz for a five-year old to 60 oz for a ten-year old. The minimum fluid intake recommended for adults or children over 100 pounds is your weight divided by 2 (100 pounds = 50 oz of water)

When should you drink?
Drink often throughout the day. You do not feel thirsty until you are 1% dehydrated and your ability to concentrate will already be affected. The clearer your urine, the more hydrated you are. If you notice your urine is darker, drink more water.

You should drink more if you have been sweating or if you are playing sports. (Please refer to our “Beat the Heat” pamphlet for more information on heat illness in athletes.)

What should you drink?
Water is the best source of hydration for your body. Soda pop is not a healthy choice for hydration and it will actually make you dehydrate faster so it is very detrimental if you are playing sports. Sports drinks are good if you have been playing in sports or exercising for more than 40 minutes. Milk and juice are healthy as part of your diet, but they also contain calories, which should be considered to maintain a healthy weight.

"Bee Hydrated Pamphlet"