Hydration Guidelines

Tips for preventing dehydration

During spring break, take these extra measures to ensure proper hydration and to prevent dehydration.

1. Follow hydration guidelines based upon your age and gender. 
2.  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. 

3. Always have a bottle of water handy. Keep a bottle in a backpack or purse at all times to ensure adequate access to water.
4. Know the environment. If the destination is humid, drink extra fluids to account for water lost while sweating and to keep body temperature regulated.
5. 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.
6. Try to stay in the shade as much as possible.
7. Don’t rely on thirst for hydration status because it is usually a later sign that can indicate dehydration. Drink fluids consistently.
8. Check your hydration status regularly and know the warning signs of dehydration.