Being PROPERLY HYDRATED means to have the right amount and balance of fluid and electrolytes in your body. Every person’s body is a little bit different depending on your diet, activities and genetic factors. BUT, there are some basic guidelines that we should know and follow to be properly hydrated! If in doubt, contact your doctor.


  • Recommended quantities of water for school age children range from 50 fluid ounces for a five-year old to 60 fluid ounces for a 10 year old.
  • The minimum fluid intake recommended for adults or children over 100 pounds is: your weight divided by two is the fluid ounces for you.
  • Remember to drink often throughout the day.
  • You do not feel thirsty until you are 1% dehydrated and your ability to concentrate will already be affected. Drink water when you start feeling thirsty.
  • The clearer your urine, the more hydrated you are-if you notice your urine is darker, drink more water!
  • Always hydrate before, during and after strenuous activity. Proper hydration will help you perform at your best and protect you from feeling dehydrations serious side effects:

(1) before gives you a head start to help you be at your best;

(2) during gives you the energy to keep going and

(3) after helps you replace the fluids your body loses in sweat that are vital to your body’s recovery.

  • Heat-related illnesses are some of the most common problems for individuals outdoors in the heat. These conditions can be dangerous, or even fatal in some cases. Heat-induced illness is one of the most preventable injuries.


  • Water is the best source of hydration for your body.
  • Sports drinks are good if you have been playing or exercising strenuously for more than 60 minutes.
  • Milk and juice are healthy as part of your diet, but they also contain calories. Be sure to read the labels.
  • Choose other beverages low in sugar.


  • Noticeable Thirst
  • Headache
  • Fainting
  • Flushed Skin
  • Loss of Muscle Coordination
  • Vomiting
  • Nausea
  • Weakness
  • Poor Concentration
  • Light Headedness
  • Fatigue
  • Dark Urine

General Hydration Facts

  • 75% of a child’s body is made up of water
  • Water makes up around 60% of an adult body
  • 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 at least 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 easier and more enjoyable