“How much” is different for each person and depends on age, size, activity level, diet, and even weather. If you have any of the symptoms below, hydrate with water right away.

A dry mouth is not the only signal—or even the first—that the body needs water. Others include:

• The “chills”• Poor concentration• Muscle weakness• Urine that is dark

yellow/brown

• Headache• Nausea • Fatigue• Dizziness

How Much WaterDo I Need?

How Do I Know ifI am Dehydrated?

MakeHYDRATION

a healthyhabit

• Supports function of cells, tissues, and organs.

• Regulates body temperature.

• Removes waste from the body.

• Proper balance of water and electrolytes is necessary for the body to function at its best. An imbalance can cause serious health issues.

Water containsNO

FAT, SUGAR, OR CALORIES,but offers many

BENEFITS:

Why is HydrationImportant?

TIPS forStaying Hydrated

Why Water?

Find BAL ANCE with Brock

Quenches thirst FASTS

Gives a refreshing BOOST of energy

SReplaces high-calorie

beverages to helpmaintain a

HEALTHY WEIGHT

HYDRATE

• Drink water before, during, and after physical activity.

• Drink more water in extreme heat and more-than-usual activity.

• Keep a reusable water bottle handy throughout the day.

• Add flavor to water with fresh fruit or flavored ice cubes.

• Snack on vegetables and fruits, which have a high water content.

• Drink enough to use the bathroom every 2 to 4 hours.

• Urine will be pale yellow when well-hydrated.