Adults need 17 to 20 ounces of fluid before beginning activity, as well as an additional 7 to 10 ounces every 10 to 20 minutes during activity. Your fluid needs don't stop when your activity is over -- you should consume 24 ounces of fluid within the first two hours after outdoor activity.
Children need 4 to 8 ounces of fluid before beginning outdoor activities and 5 to 9 ounces every 20 minutes while they are outside. Once kids return from outside play or activity, they also need to consume 24 ounces of fluids within the first two hours after they stopped their activities.
Did you know? One adult-size gulp of fluid equals one ounce of fluid, and one child-size gulp of fluid equals one-half ounce of fluid.
Signs and Symptoms of Dehydration
- Dry lips and tongue.
- Headache.
- Weakness, dizziness, or extreme fatigue.
- Concentrated urine that appears darker than normal.
- Nausea.
- Muscle cramps.
More Hot Weather Tips
- While pouring water over your head might feel good; it does not have any affect on your core body temperature -- make sure you put plenty of water and other fluids into your body.
- Always wear light-colored and loose-fitting clothing.
- Whenever you get a chance, take a break in the shade. It's important to remember that anytime a person who has been exposed to heat becomes disoriented or unconscious, immediate medical attention for that person must be sought.
Source: The American Medical Athletic Association
