Adults are made up of 55-75% of water and children are made up of even more.

Did you know that cells in your body need water to function? Water carries nutrients to your cells and provides a necessary moist environment for your ears, nose and throat tissues. Water flushes out toxins from your vital organs and fulfills many functions. Breathing in a 24-hour period expels between two and four cups of water. Your feet sweat a cup of water a day and if you perspire, that's about two more cups of water. Your body also needs water to have bowel movements and make urine.

How much water do children need? According to the Institute of Medicine, children should drink about 2-3 ounces of water per kilogram of weight. Water intake also depends on how much you exercise, on the environment, and if you are sick.

• The more you exercise, the more water you need.
• Your body needs more water if you are in hot and/or humid weather, if you are indoors with a heater on, or if you are at a high altitude.
• Illness with fever, vomiting, or diarrhea can cause children to lose water and important electrolytes. Consult with your child's physician to determine the best way to replenish electrolytes.

When your body doesn't have enough water you become dehydrated. Signs of dehydration include:

• Lack of energy
• Problems thinking and concentrating h
• Earache
• Dry mouth
• Muscle weakness
• Thirst
• Little or no urination
• Dizziness

Children should stay hydrated by drinking plain water and eating fruits and vegetables with high water content such as oranges, grapes, watermelon, apples, and tomatoes. Sports drinks should only be used by adults who perform intense exercise such as running a marathon or playing professional football.

So when it's your turn to bring snack to your child's soccer game, bring plain water and apples for the kids to fill up on.

References: Internet

1. Clevelandclinic.org

2. Mayoclinic.com

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