Every part of your body needs water.

Your brain and your body can't work right when you are dry.

Another word for dry is dehydrated.

Do you hydrate well? Do you drink enough every day? Try any or all of these questions.

Do you drink water every day?	YES	NO
Do you drink more water than other drinks?	YES	NO
Is your pee light yellow or clear color?	YES	NO
Are your poops soft and not too dry or hard?	YES	NO
Do you drink more when you sweat?	YES	NO
Do you drink when you feel thirsty during the day?	YES	NO
Do you drink if you feel dizzy when you stand?	YES	NO
Do you drink if you feel your heart pound fast?	YES	NO

Did you answer yes to all the questions?

If yes, keep up the good work.

If no, it is time to work on what you drink.

Do you want to learn more?

Read about how to Hydrate.

Video

What you choose to drink

Tap to flip the cards.

Choose water first

Drink water every day. Add a few slices of fruit for flavor. Flavored and sparkling water with no sugar are also good choices.

Low fat milk and real juices

Have calories and help hydrate. Drink these in small amounts. Some juices also have lots of added sugar. Read the label.

Limit sugary drinks

These are party foods for a treat, not for every day. Soda, energy and sports drinks have lots of sugar. Energy drinks and some sodas have lots of caffeine. Some sports drinks and sodas come without sugar. Read the label.

How much water should I drink every day?

The amount of water that you need can vary.

The average adult needs about 8 glasses to drink a day.

Your body uses up water when you breathe, sweat, pee and pop.

You get some fluid from the food you eat.

You get fluid from other drinks as well as water.

Be careful how much sugar or caffeine you drink.

The average adult needs at least 8 glasses to drink a day.

If you don't drink juice, soda or other drinks, then you need more water.

It is a good idea to carry a personal water bottle.

Pick one that is 20 to 32 ounces in size.

Fill it up and drink the whole bottle during the day. Fill it again in the evening.

Drink extra water if your pee is darker yellow or gold.

If you exercise and sweat, drink extra water.

Drink water before, during and after a workout.

If it is hot or humid, drink extra water.

If you are sick, check with your doctor.

You need extra water if you have a fever, are throwing up or having diarrhea.

Here is a table of fluid goals by age.

Age	Daily Fluid Goals
1-3 years	4 cups, or 32 ounces
4-8 years	5 cups, or 40 ounces
9-13 years	7-8 cups, or 56-64 ounces
14-18 years	8-11 cups, or 64-88 ounces
Men, 19 and older	13 cups, or 104 ounces
Women, 19 and older	9 cups, or 72 ounces
Pregnant women	10 cups, or 80 ounces
Breastfeeding women	13 cups, or 104 ounces