Hydration

Hydration is vital for survival, as the body is approximately 60% water.

It influences nearly every bodily function such as:

• Maintains body temperature
• Lubricates joints
• Transports nutrients
• Keeps skin healthy

Dehydration

Signs you need more water:

• Not peeing much
• Dark yellow urine
• Dry lips or mouth
• Headache
• Feeling tired

Daily Fluid Need

Fluid includes:

• Plain water
• Milk
• Juice
• Water from fruits and foods

A common pediatric estimate is about 1-1.5 ounces of water per pound of body weight.

For adults, a common "rule of thumb" is to divide your body weight in pounds by two and drink that many ounces of water daily.

Increase intake in hot weather or when you feel tired or are fighting illness.

	Ounce	Glass (8 OZ)	Bottle (16 OZ)
Ages 4 - 8	40 OZ	5	2.5
Ages 9 - 13	56 - 64 OZ	7 - 8	3.5 - 4
Ages 14 - 18	64 - 88 OZ	8 - 11	4 - 5.5
Adults	64 - 96 OZ	8 - 12	4 - 6

	Liter	Glass (250 ML)	Bottle (500 ML)
Ages 4 - 8	1.2 L	5	2.5
Ages 9 - 13	1.7 - 1.9 L	7 - 8	3.5 - 4
Ages 14 - 18	1.9 - 2.6 L	8 - 11	4 - 5.5
Adults	1.9 - 2.8 L	8 - 12	4 - 6