Do's

• Drink at least 8 glasses of water a day to remain hydrated.-Encourage your kids to do the same-active children lose 2 or more quarts of water daily so their bodies need to be continuously replenished.
  
• Drink 8-10 oz. of water every 15 minutes during a run and another 10-12 oz. immediately following your workout.-An athlete can lose from 6-10 pounds, almost all of it water, during a 10K race in hot weather.
  
• Have your child take water breaks every 15-20 minutes while playing outside or participating in a sports activity.-Get your kids in the habit of always carrying cold water in their beverage holder when they go for a bike ride.
  
• When packing your car for a weekend trip, don't forget to include water in the cooler.-Freeze a partially full bottle of water the night before a trip and fill it with more bottled water before you leave and you'll have instant chilled water all day long.

Don'ts

• Don't overdo it. Take time throughout the day for a glass of water whether or not you feel you need it.-If you wait until you feel thirsty, you're already experiencing the signs of dehydration.
• Don't substitute soda or juice as a proper beverage to prevent dehydration. Most sodas contain sugar and caffeine which may speed up dehydration.
  
• Don't drink surface water from lakes, rivers or pools. This water is often untreated and could contain harmful contaminants.
  
• Don't expect the coach or other adult supervisors to provide the beverages for your child.