When the weather gets warmer, hydration is even more important. That is especially true with summer sports kicking in and kids spending more time outside.
It doesn't matter if you are in the sun or the shade, you need to be hydrating at all times, especially when it's warm, according to health experts. You'll also want to drink throughout the day, not just chug all your water at once.
It's also important to remember that drinks containing caffeine will cause you to have to urinate more frequently. Many people enjoy coffee and soda, but doctors say water is your best bet to stay hydrated.
As for how much water you need, stick to the rule of eight: eight-ounce glasses of water. However, if you're outside, doing yard work, playing, working out or other high-energy activities, you're going to need a little more — up to 12 glasses. For toddlers and younger kids, six to eight glasses is a good number to remember.
Dr. Mahvash Madni of the American Academy of Pediatrics says people need to listen to their bodies and watch for signs that they or their kids might need water.
“Keep encouraging them to drink more water like every half hour, every hour," said Madni. "If you're very active, even 15 to 20 minutes, drink a cup of water. A cup is like eight ounces.”
Madni says we should try to stay away from plastic containers. Glass and steel are the best options for drinks.
Speaking of warm weather, you probably notice how you get more tired when it’s hot. That’s because your body is working hard to cool down.
Other signs of possible dehydration or that it's time to go inside include, but are not limited to:
- Dizziness
- Headache
- Thirst
- Darker urine
The darker the color of your urine, the more water you need.
The temperature of your water also matters. Cooler water helps cool your body.
Madni also noted you don’t need to have Gatorade or any sort of sports drink right away. You only really need those if you’re running a marathon or are engaged in strenuous activity.