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How Much Water Should I Drink?

Parents should make sure that children and teens are getting adequate hydration throughout the day. The American Academy of Pediatrics recommends that children drink plenty of fluids before starting any exercise and continue to drink during physical activities.

During exercise, the AAP suggests drinking about 3-8 ounces of water every 20 minutes for children and 34-50 ounces per hour for adolescent.

Athletes need to take precautions to avoid dehydration. It is recommended to drink 16 ounces one hour prior to exercise, 4-8 ounces every 15 minutes during exercise, and another 16 ounces an hour after exercise. The amounts can vary depending on your personal response, heat index, and the type of activities. An easy indication is, if you are sweating - you are losing waters.

How can you tell if you're getting enough fluids during the day? You can tell by checking your urine color and output. If you're urinating every two to four hours, the output is light-colored, and there's significant volume, then you're probably well-hydrated.

How can you tell if you're dehydrated? You might feel tired, cranky, moody, or have a headache. As the body gets dehydrated, the heart has to work harder to pump blood through the vessels.

If you think drinking plain water is too boring, you can also trick your taste bud by making fruits infused water, making sparkling water,  – or do it the best of both worlds, make fruits infused sparkling water! Stay tuned to our space where we will talk more about infused water and benefits of drinking infused water! Drink up today!

Source:
http://www.webmd.com/parenting/features/healthy-beverages
http://www.discovergoodnutrition.com/2012/09/plain-water-get-your-8-glasses-a-day/

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