by Amanda Nederostek, MS, RD, CD
Clinical Nutrition Manager

It’s summertime and all you want to do is play outside. Being active daily is GREAT, but be careful to not get dehydrated!

Dehydration means that your body doesn’t have enough water in it to keep it working right.

Our bodies need water to work properly. Usually, you can make up for the water you lose — like when you come in from outside and have a long, cool drink of water. If you don’t replace the water your body has lost, you might start feeling sick. And if you go too long without the water you need, you can become very ill and might need to go to the hospital. Infants and small children are much more likely to become dehydrated than older children or adults, due to their small size and sensitivity to fluid losses.

How Much Is Enough?

Since water is so important, you might wonder if you’re drinking enough. There is no magic amount of water that kids need to drink every day, but when it’s warm out or you’re exercising, you’ll need to drink more. Be sure to drink some extra water when you’re out in warm weather, especially while playing sports or exercising.

When you drink is also important. If you’re going to sports practice, a game, or just working out or playing hard, drink water before, during, and after playing. Don’t forget your water bottle. You can’t play your best when you’re thinking about how thirsty you are!

Signs of Dehydration

In addition to being thirsty, here are some signs that a person might be dehydrated:

• Feeling lightheaded, dizzy, or tired
• Rapid heartbeat
• Dry lips and mouth
• More than 6 hrs without urinating
• No tears while crying
  

What to Do

If you can, try not to get dehydrated in the first place. If you’re going to be going outside, it’s a good idea to drink water before, during, and after you play, especially if it’s hot.

In addition to drinking water, it’s smart to dress in cool clothes and take breaks indoors, or at least in the shade.

Thirst-Quenching Tips

So do you have to drink eight glasses of water a day? No, but you do need to drink enough to satisfy your thirst, and maybe a little extra if you’re sick or if you’re going to be exercising.

The best drink is water, of course, but milk is another great drink for kids. Juice is OK, but choose it less often than water and milk. Sports drinks are fine once in a while, but water should be considered the drink of champions.