Since our bodies continuously lose water, good hydration should be a top priority.  While children are more vulnerable to dehydration, data from the CDC estimates one-third of adults are persistently dehydrated.  

Tips for staying well-hydrated during the hot and humid summer months:

  1. Hydrate with plain water. By the time you feel thirsty, you’re already dehydrated. Sweetened beverages contain lots of sugar that slow down the body’s absorption of fluids. 
  2. Only during high intensity exercise and heavy sweating lasting longer than 1 hour, are sports drinks possibly needed to replenish electrolytes.
  3. Aim to drink 4 to 12 ounces of water every 15 to 20 minutes while physically active—in addition to the recommended daily 6 to 8 glasses.
  4. Eat foods high in water content, such as fruits and vegetables, as part of each meal and snack.
  5. Snack on electrolyte-rich foods, such as bananas for potassium, salted nuts or seeds for sodium and magnesium, and yogurt or chocolate milk for calcium.


Signs & Symptoms of Dehydration

Signs & Symptoms of Electrolyte Deficiency

  • Dry mouth, lips, and tongue
  • Sunken eyes
  • Dark-colored urine
  • Dry diaper for 3 or more hours
  • Headache
  • Confusion
  • Mood swings
  • Low blood pressure
  • Rapid heart and breathing rates


  • Nausea
  • Headaches
  • Dizziness
  • Cramping
  • Fatigue/weakness
  • Irritability
  • Seizure 


These materials are provided to you by Blythedale Children’s Hospital and
Kohl’s Eat Well, Be Well Nutrition Outreach Program.
For more tips and information, please visit

Kohl's Eat Well, Be Well Program

Blythedale Children's Hospital, through the generosity of Kohl’s Department Stores, is proud to offer Blythedale and Kohl's Eat Well, Be Well, an innovative outreach program designed to bring health and nutrition education to schools throughout Westchester and Putnam counties. Through this program, Blythedale staff members teach healthy eating habits to children by providing curricula, training and educational tools to school districts throughout the area. The program provides general nutrition guidelines to students, parents and school faculty. Blythedale Children's Hospital offers experts in nutrition and health-education to speak with local parenting groups, PTAs and school personnel.

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