Tips for preventing dehydration
During spring break, take these extra measures to ensure proper hydration and to prevent dehydration.
- Follow hydration guidelines based upon your age and gender.
- 2004 Institute of Medicine of the National Academy of Sciences Hydration Guidelines
Adolescents Males Females 14-18 years 14 cups (3.3 L) total water, including ~11 cups (2.6 L ) as total beverages, including drinking water. 9 cups (2.1L) total water, including ~7 cups (1.6 L) as total beverages, including drinking water. Adults Males Females 19-70+ years 16 cups (3.7 L) total water, including ~13 cups (3 L) as total beverages, including drinking water. 11.5 cups (2.7 L) total water, including ~9 cups (2.2 L) as total beverages, including drinking water.
* 1 cup equals 8 fluid ounces (~240 ml). Figures rounded up to the nearest 10 ml.
** "Total water " includes fluids from all foods and beverages consumed.
- Always have a bottle of water handy. Keep a bottle in a backpack or purse at all times to ensure adequate access to water.
- Know the environment. If the destination is humid, drink extra fluids to account for water lost while sweating and to keep body temperature regulated.
- Drinks that are caffeinated, like coffee or tea, as well as alcohol, can dehydrate the body so always replenish with water after consuming these beverages.
- Try to stay in the shade as much as possible.
- Don’t rely on thirst for hydration status because it is usually a later sign that can indicate dehydration. Drink fluids consistently.
- Check your hydration status regularly and know the warning signs of dehydration.