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How Much Fluid is Enough

By Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian

How much fluid is enough? 

With the hot months ahead, making sure your child has adequate fluid may be a tough job.  Fluids are important for regulating body temperature.  Fluid works to cool down your body when your body sweats.  Water is lost through sweat and needs to be continually replaced.

Believe it or not, you may be experiencing mild dehydration by the time you feel thirsty.  Other symptoms include headache, fatigue, impaired performance, nausea, dry mouth, chills and clammy skin.  More severe symptoms are increased body temperature, dizziness, weakness, heat stroke – sweating stops, high temperature, disorientation or death. 

How much water is enough?

Active children need eight or more cups of water each day.  It is important to drink water throughout the day but if you are in the heat, playing sports or playing hard, drink water before, during and after playing.  If your child is involved in an event for more than an hour, a sports beverage is recommended to replace electrolytes.

Fluid goals for athletes:

Drink 16 oz. of water two hours before an event

Drink 8-16 oz. of water 15 minutes before an event

Drink 5-10 oz. every 15-20 minutes of exercise

Drink as much fluids as possible within 15 minutes of the end of the event or training.

Children become involved in a sporting event or activity and either forget to drink fluids or don’t drink enough. As parents, we should be the constant reminder to make sure they stay hydrated in the hot summer months.

Fluid goals for athletes taken from the book Fuel for Young Athletes by Ann Litt, M.S., R.D.

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By Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian
Categories:  Kid's Health & Safety

About the Author

Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian

Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian

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