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Dehydration

Defeat The Heat!

What is Dehydration?

When the body is low in fluids because a person is not drinking enough to replace what is lost through sweat.

Common warning signs of dehydration include: thirst, headache, dizziness, weakness, irritability, fatigue and nausea.

KIDS ARE AT RISK FOR DEHYDRATION AND HEAT ILLNESS

	Children who are in the "tween" years can lose up to a quart of sweat during two hours of activity on a hot day.
	Children are more susceptible to heat illness than adults when active in hot weather. Why?

- Children produce more metabolic heat per pound of body weight during exercise. They also have a reduced sweating capacity, which lessens their ability to lose heat through seat evaporation.

- Like adults, children frequently do not have the physiological drive to drink enough water to replenish fluid loss during prolonged exercise.

DEHYDRATION IS PREVENTABLE

	Think of fluids as essential safety equipment for sports, like a bike helmet or shin guards-always pack a squeeze bottle for your child's practice or game.
	Leading health professionals organizations recommend kids drink at regular intervals, not just when thirsty. By the time thirst kicks in, they're likely already dehydrated.

THE BEST FLUID TO DRINK

While water is readily available to most kids, research shows active kids don't always drink enough water to stay fully hydrated.

	Juices have too many carbohydrates, so it takes longer for the fluid to be absorbed into the body.
	A scientifically formulated sports drink helps kids say better hydrated because it:

- Replaces electrolytes active children lose through sweat, helping to maintain the right balance of fluids in the body.

- Contains flavor and sodium to encourage drinking when active.

FLUID EXAMPLES FOR KIDS

Following a drinking schedule ensures that your children drink enough to stay hydrated without overdrinking.

Before Activity:

Kids should be well hydrated. For kids less than 90 lbs., it will help to drink 3-6 oz. of fluid one hour before activity. For kids more than 90 lbs., it will help to drink 6-12 oz. one hour before activity.

During Activity:

For kids less than 90 lbs., drink 3-5 oz. every 20 minutes. For kids more than 90 lbs., drink 6-9 oz. every 20 minutes.

After Activity:

Drink to make up for any remaining fluid loss if a body weight deficit exists. In general, kids weighing less then 90 lbs. may need to drink up to 8 oz. per 1/2 lb. of weight loss and kids more than 90 lbs. may need 12 oz. per 1/2 lb. of weight loss in the first hour after activity.

Learn to drink for individual needs. One kid-size gulp equals about 1/2 oz. of fluid.

FOR MORE INFORMATION ON HEAT ILLNESS AND DEHYDRATION, VISIT WWW.DEFEAT THE HEAT.COM